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  6. Romano cheese vs. Chia seeds

Romano cheese vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between romano cheese and chia seeds

  • Chia seeds are richer than romano cheese in fiber, manganese, copper, iron, selenium, magnesium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Romano cheese contains 90 times more sodium than chia seeds. Romano cheese contains 1433mg of sodium, while chia seeds contain 16mg.
  • Chia seeds have a lower glycemic index than romano cheese.

Food types used in this article are Cheese, romano and Seeds, chia seeds, dried.

Infographic

Romano cheese vs Chia seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more CalciumCalcium +68.6%
Contains more MagnesiumMagnesium +717.1%
Contains more PotassiumPotassium +373.3%
Contains more IronIron +902.6%
Contains more CopperCopper +2980%
Contains more ZincZinc +77.5%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +13515%
Contains more SeleniumSelenium +280.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +117.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +1575.7%
Contains more Vitamin B3Vitamin B3 +11367.5%
Contains more FolateFolate +600%

All nutrients comparison - raw data values

Nutrient Romano cheese Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.593g 23.665g 154%
Fiber 0g 34.4g 138%
Manganese 0.02mg 2.723mg 118%
Copper 0.03mg 0.924mg 99%
Iron 0.77mg 7.72mg 87%
Selenium 14.5µg 55.2µg 74%
Magnesium 41mg 335mg 70%
Saturated fat 17.115g 3.33g 63%
Sodium 1433mg 16mg 62%
Vitamin B3 0.077mg 8.83mg 55%
Vitamin B1 0.037mg 0.62mg 49%
Vitamin B12 1.12µg 0µg 47%
Calcium 1064mg 631mg 43%
Cholesterol 104mg 0mg 35%
Omega-6 (Linoleic acid) 5.835g 34%
Protein 31.8g 16.54g 31%
Zinc 2.58mg 4.58mg 18%
Vitamin B2 0.37mg 0.17mg 15%
Phosphorus 760mg 860mg 14%
Monounsaturated fat 7.838g 2.309g 14%
Carbs 3.63g 42.12g 13%
Vitamin A 96µg 11%
Folate 7µg 49µg 11%
Potassium 86mg 407mg 9%
Vitamin B5 0.424mg 8%
Vitamin B6 0.085mg 7%
Fats 26.94g 30.74g 6%
Calories 387kcal 486kcal 5%
Vitamin D* 20 IU 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.23mg 0.5mg 2%
Vitamin K 2.2µg 2%
Protein per 100 calories 8.2g 3.4g N/A
Calories per 10 g protein 122kcal 294kcal N/A
Weight per 100 calories 26g 21g N/A
Unsaturated / Saturated Fat ratio 0.49 7.8 N/A
Net carbs 3.63g 7.72g N/A
Sugar 0.73g N/A
Trans fat 0.14g N/A
Tryptophan 0.429mg 0.436mg 0%
Threonine 1.171mg 0.709mg 0%
Isoleucine 1.685mg 0.801mg 0%
Leucine 3.071mg 1.371mg 0%
Lysine 2.941mg 0.97mg 0%
Methionine 0.852mg 0.588mg 0%
Phenylalanine 1.71mg 1.016mg 0%
Valine 2.183mg 0.95mg 0%
Histidine 1.231mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +92.3%
Contains more WaterWater +432.9%
Contains more FatsFats +14.1%
Contains more CarbsCarbs +1060.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +239.5%
Contains less Sat. FatSaturated fat -80.5%
Contains more Poly. FatPolyunsaturated fat +3890.7%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.