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  6. Romano cheese vs. Wheat Bread

Romano cheese vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between Romano cheese and Wheat Bread

  • Romano cheese has more Calcium, Phosphorus, and Vitamin B12, however, Wheat Bread is higher in Manganese, Iron, Vitamin B3, and Selenium.
  • Romano cheese covers your daily need of Calcium 90% more than Wheat Bread.
  • Wheat Bread has less Cholesterol.

These are the specific foods used in this comparison Cheese, romano and Bread, wheat, toasted.

Infographic

Romano cheese vs Wheat Bread 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.
Romano cheese
Romano cheese
3
:
7
Wheat Bread
Wheat Bread
Contains more Calcium +544.8%
Contains more Phosphorus +304.3%
Contains more Zinc +75.5%
Contains more Iron +431.2%
Contains more Magnesium +43.9%
Contains more Potassium +159.3%
Contains less Sodium -58.1%
Contains more Copper +560%
Contains more Manganese +6785%
Contains more Selenium +130.3%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +544.8%
Contains more Phosphorus +304.3%
Contains more Zinc +75.5%
Contains more Iron +431.2%
Contains more Magnesium +43.9%
Contains more Potassium +159.3%
Contains less Sodium -58.1%
Contains more Copper +560%
Contains more Manganese +6785%
Contains more Selenium +130.3%

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.
Romano cheese
Romano cheese
3
:
9
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1086.5%
Contains more Vitamin B3 +8016.9%
Contains more Vitamin B6 +80%
Contains more Folate +1128.6%
Contains more Vitamin K +159.1%
Equal in Vitamin E - 0.24
Equal in Vitamin B2 - 0.382
Equal in Vitamin B5 - 0.456
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1086.5%
Contains more Vitamin B3 +8016.9%
Contains more Vitamin B6 +80%
Contains more Folate +1128.6%
Contains more Vitamin K +159.1%
Equal in Vitamin E - 0.24
Equal in Vitamin B2 - 0.382
Equal in Vitamin B5 - 0.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Wheat Bread
Wheat Bread
Contains more Protein +145.4%
Contains more Fats +530.9%
Contains more Water +27.6%
Contains more Other +142.6%
Contains more Carbs +1436.4%
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +145.4%
Contains more Fats +530.9%
Contains more Water +27.6%
Contains more Other +142.6%
Contains more Carbs +1436.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +669.2%
Contains less Saturated Fat -94.2%
Contains more Polyunsaturated fat +190.1%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +669.2%
Contains less Saturated Fat -94.2%
Contains more Polyunsaturated fat +190.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Wheat Bread Opinion
Net carbs 3.63g 51.07g Wheat Bread
Protein 31.8g 12.96g Romano cheese
Fats 26.94g 4.27g Romano cheese
Carbs 3.63g 55.77g Wheat Bread
Calories 387kcal 313kcal Romano cheese
Sugar 0.73g 6.42g Romano cheese
Fiber 0g 4.7g Wheat Bread
Calcium 1064mg 165mg Romano cheese
Iron 0.77mg 4.09mg Wheat Bread
Magnesium 41mg 59mg Wheat Bread
Phosphorus 760mg 188mg Romano cheese
Potassium 86mg 223mg Wheat Bread
Sodium 1433mg 601mg Wheat Bread
Zinc 2.58mg 1.47mg Romano cheese
Copper 0.03mg 0.198mg Wheat Bread
Manganese 0.02mg 1.377mg Wheat Bread
Selenium 14.5µg 33.4µg Wheat Bread
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.24mg Wheat Bread
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.037mg 0.439mg Wheat Bread
Vitamin B2 0.37mg 0.382mg Wheat Bread
Vitamin B3 0.077mg 6.25mg Wheat Bread
Vitamin B5 0.424mg 0.456mg Wheat Bread
Vitamin B6 0.085mg 0.153mg Wheat Bread
Folate 7µg 86µg Wheat Bread
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 5.7µg Wheat Bread
Tryptophan 0.429mg 0.092mg Romano cheese
Threonine 1.171mg 0.299mg Romano cheese
Isoleucine 1.685mg 0.258mg Romano cheese
Leucine 3.071mg 0.461mg Romano cheese
Lysine 2.941mg 0.215mg Romano cheese
Methionine 0.852mg 0.105mg Romano cheese
Phenylalanine 1.71mg 0.315mg Romano cheese
Valine 2.183mg 0.31mg Romano cheese
Histidine 1.231mg 0.15mg Romano cheese
Cholesterol 104mg 0mg Wheat Bread
Saturated Fat 17.115g 0.989g Wheat Bread
Monounsaturated Fat 7.838g 1.019g Romano cheese
Polyunsaturated fat 0.593g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Wheat Bread
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
28%
Romano cheese
38%
Wheat Bread
Minerals Daily Need Coverage Score
106%
Romano cheese
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 832mg)
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 16.126g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $4.3)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 5.69g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 33)
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.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.