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Almond vs. Romano cheese — In-Depth Nutrition Comparison

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How are Almond and Romano cheese different?

  • Almond is higher in Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, and Fiber, however, Romano cheese is richer in Calcium, and Vitamin B12.
  • Daily need coverage for Vitamin E from Almond is 169% higher.
  • Almond has less Saturated Fat.

Nuts, almonds and Cheese, romano are the varieties used in this article.

Infographic

Almond vs Romano cheese infographic
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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.
Contains more Iron +381.8%
Contains more Magnesium +558.5%
Contains more Potassium +752.3%
Contains less Sodium -99.9%
Contains more Zinc +20.9%
Contains more Copper +3336.7%
Contains more Manganese +10795%
Contains more Calcium +295.5%
Contains more Phosphorus +58%
Contains more Selenium +253.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +381.8%
Contains more Magnesium +558.5%
Contains more Potassium +752.3%
Contains less Sodium -99.9%
Contains more Zinc +20.9%
Contains more Copper +3336.7%
Contains more Manganese +10795%
Contains more Calcium +295.5%
Contains more Phosphorus +58%
Contains more Selenium +253.7%

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.
Almond
7
:
Contains more Vitamin E +11043.5%
Contains more Vitamin B1 +454.1%
Contains more Vitamin B2 +207.6%
Contains more Vitamin B3 +4598.7%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +61.2%
Contains more Folate +528.6%
Contains more Vitamin A +20650%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.424
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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 +11043.5%
Contains more Vitamin B1 +454.1%
Contains more Vitamin B2 +207.6%
Contains more Vitamin B3 +4598.7%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +61.2%
Contains more Folate +528.6%
Contains more Vitamin A +20650%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.424

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +85.3%
Contains more Carbs +493.7%
Contains more Protein +50.4%
Contains more Water +600.9%
Contains more Other +127%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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 +85.3%
Contains more Carbs +493.7%
Contains more Protein +50.4%
Contains more Water +600.9%
Contains more Other +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +302.5%
Contains more Polyunsaturated fat +1979.1%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +302.5%
Contains more Polyunsaturated fat +1979.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Romano cheese Opinion
Net carbs 9.05g 3.63g Almond
Protein 21.15g 31.8g Romano cheese
Fats 49.93g 26.94g Almond
Carbs 21.55g 3.63g Almond
Calories 579kcal 387kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0.73g Romano cheese
Fiber 12.5g 0g Almond
Calcium 269mg 1064mg Romano cheese
Iron 3.71mg 0.77mg Almond
Magnesium 270mg 41mg Almond
Phosphorus 481mg 760mg Romano cheese
Potassium 733mg 86mg Almond
Sodium 1mg 1433mg Almond
Zinc 3.12mg 2.58mg Almond
Copper 1.031mg 0.03mg Almond
Manganese 2.179mg 0.02mg Almond
Selenium 4.1µg 14.5µg Romano cheese
Vitamin A 2IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 25.63mg 0.23mg Almond
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.205mg 0.037mg Almond
Vitamin B2 1.138mg 0.37mg Almond
Vitamin B3 3.618mg 0.077mg Almond
Vitamin B5 0.471mg 0.424mg Almond
Vitamin B6 0.137mg 0.085mg Almond
Folate 44µg 7µg Almond
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Tryptophan 0.211mg 0.429mg Romano cheese
Threonine 0.601mg 1.171mg Romano cheese
Isoleucine 0.751mg 1.685mg Romano cheese
Leucine 1.473mg 3.071mg Romano cheese
Lysine 0.568mg 2.941mg Romano cheese
Methionine 0.157mg 0.852mg Romano cheese
Phenylalanine 1.132mg 1.71mg Romano cheese
Valine 0.855mg 2.183mg Romano cheese
Histidine 0.539mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Almond
Trans Fat 0.015g Romano cheese
Saturated Fat 3.802g 17.115g Almond
Monounsaturated Fat 31.551g 7.838g Almond
Polyunsaturated fat 12.329g 0.593g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
28%
Romano cheese
Minerals Daily Need Coverage Score
142%
Almond
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1432mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 13.313g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 27)
Which food is cheaper?
Almond
Almond is cheaper (difference - $2.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.