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  6. Flax vs. Romano cheese

Flax vs. Romano cheese — In-Depth Nutrition Comparison

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How are Flax and Romano cheese different?

  • Flax is richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, and Iron, while Romano cheese is higher in Calcium, and Vitamin B12.
  • Flax covers your daily need of Vitamin B1 134% more than Romano cheese.
  • Flax is lower in Saturated Fat.

Seeds, flaxseed and Cheese, romano types were used in this article.

Infographic

Flax vs Romano cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
8
:
2
Romano cheese
Romano cheese
Contains more Iron +644.2%
Contains more Magnesium +856.1%
Contains more Potassium +845.3%
Contains less Sodium -97.9%
Contains more Zinc +68.2%
Contains more Copper +3966.7%
Contains more Manganese +12310%
Contains more Selenium +75.2%
Contains more Calcium +317.3%
Contains more Phosphorus +18.4%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +644.2%
Contains more Magnesium +856.1%
Contains more Potassium +845.3%
Contains less Sodium -97.9%
Contains more Zinc +68.2%
Contains more Copper +3966.7%
Contains more Manganese +12310%
Contains more Selenium +75.2%
Contains more Calcium +317.3%
Contains more Phosphorus +18.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
8
:
4
Romano cheese
Romano cheese
Contains more Vitamin E +34.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4343.2%
Contains more Vitamin B3 +3900%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +456.5%
Contains more Folate +1142.9%
Contains more Vitamin K +95.5%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B12 +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +34.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4343.2%
Contains more Vitamin B3 +3900%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +456.5%
Contains more Folate +1142.9%
Contains more Vitamin K +95.5%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +129.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Romano cheese
Romano cheese
Contains more Fats +56.5%
Contains more Carbs +695.6%
Contains more Protein +73.9%
Contains more Water +344.1%
Contains more Other +81.1%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Fats +56.5%
Contains more Carbs +695.6%
Contains more Protein +73.9%
Contains more Water +344.1%
Contains more Other +81.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +4744.9%
Equal in Monounsaturated Fat - 7.838
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +4744.9%
Equal in Monounsaturated Fat - 7.838

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax Romano cheese Opinion
Net carbs 1.58g 3.63g Romano cheese
Protein 18.29g 31.8g Romano cheese
Fats 42.16g 26.94g Flax
Carbs 28.88g 3.63g Flax
Calories 534kcal 387kcal Flax
Sugar 1.55g 0.73g Romano cheese
Fiber 27.3g 0g Flax
Calcium 255mg 1064mg Romano cheese
Iron 5.73mg 0.77mg Flax
Magnesium 392mg 41mg Flax
Phosphorus 642mg 760mg Romano cheese
Potassium 813mg 86mg Flax
Sodium 30mg 1433mg Flax
Zinc 4.34mg 2.58mg Flax
Copper 1.22mg 0.03mg Flax
Manganese 2.482mg 0.02mg Flax
Selenium 25.4µg 14.5µg Flax
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.31mg 0.23mg Flax
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.037mg Flax
Vitamin B2 0.161mg 0.37mg Romano cheese
Vitamin B3 3.08mg 0.077mg Flax
Vitamin B5 0.985mg 0.424mg Flax
Vitamin B6 0.473mg 0.085mg Flax
Folate 87µg 7µg Flax
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 4.3µg 2.2µg Flax
Tryptophan 0.297mg 0.429mg Romano cheese
Threonine 0.766mg 1.171mg Romano cheese
Isoleucine 0.896mg 1.685mg Romano cheese
Leucine 1.235mg 3.071mg Romano cheese
Lysine 0.862mg 2.941mg Romano cheese
Methionine 0.37mg 0.852mg Romano cheese
Phenylalanine 0.957mg 1.71mg Romano cheese
Valine 1.072mg 2.183mg Romano cheese
Histidine 0.472mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Flax
Saturated Fat 3.663g 17.115g Flax
Monounsaturated Fat 7.527g 7.838g Romano cheese
Polyunsaturated fat 28.73g 0.593g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Flax
28%
Romano cheese
Minerals Daily Need Coverage Score
191%
Flax
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 1403mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 13.452g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $1.6)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.