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Romano cheese vs. Bran — In-Depth Nutrition Comparison

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Important differences between Romano cheese and Bran

  • Romano cheese has more Calcium, Phosphorus, Vitamin B12, Vitamin B2, Zinc, and Selenium, however, Bran has more Manganese.
  • Romano cheese's daily need coverage for Calcium is 105% more.
  • Bran is lower in Cholesterol.

The food varieties used in the comparison are Cheese, romano and Oat bran, cooked.

Infographic

Romano cheese vs Bran 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.
Contains more Calcium +10540%
Contains more Phosphorus +538.7%
Contains more Zinc +386.8%
Contains more Selenium +88.3%
Contains more Iron +14.3%
Contains less Sodium -99.9%
Contains more Copper +120%
Contains more Manganese +4720%
Equal in Magnesium - 40
Equal in Potassium - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +10540%
Contains more Phosphorus +538.7%
Contains more Zinc +386.8%
Contains more Selenium +88.3%
Contains more Iron +14.3%
Contains less Sodium -99.9%
Contains more Copper +120%
Contains more Manganese +4720%
Equal in Magnesium - 40
Equal in Potassium - 92

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.
:
2
Bran
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +988.2%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +240%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +332.4%
Contains more Vitamin B3 +87%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +988.2%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +240%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +332.4%
Contains more Vitamin B3 +87%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +890.7%
Contains more Fats +3032.6%
Contains more Other +1271.4%
Contains more Carbs +215.2%
Contains more Water +171.8%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +890.7%
Contains more Fats +3032.6%
Contains more Other +1271.4%
Contains more Carbs +215.2%
Contains more Water +171.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2593.5%
Contains more Polyunsaturated fat +74.9%
Contains less Saturated Fat -99%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +2593.5%
Contains more Polyunsaturated fat +74.9%
Contains less Saturated Fat -99%

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 Bran
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Bran Opinion
Net carbs 3.63g 8.84g Bran
Protein 31.8g 3.21g Romano cheese
Fats 26.94g 0.86g Romano cheese
Carbs 3.63g 11.44g Bran
Calories 387kcal 40kcal Romano cheese
Sugar 0.73g Bran
Fiber 0g 2.6g Bran
Calcium 1064mg 10mg Romano cheese
Iron 0.77mg 0.88mg Bran
Magnesium 41mg 40mg Romano cheese
Phosphorus 760mg 119mg Romano cheese
Potassium 86mg 92mg Bran
Sodium 1433mg 1mg Bran
Zinc 2.58mg 0.53mg Romano cheese
Copper 0.03mg 0.066mg Bran
Manganese 0.02mg 0.964mg Bran
Selenium 14.5µg 7.7µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.16mg Bran
Vitamin B2 0.37mg 0.034mg Romano cheese
Vitamin B3 0.077mg 0.144mg Bran
Vitamin B5 0.424mg 0.217mg Romano cheese
Vitamin B6 0.085mg 0.025mg Romano cheese
Folate 7µg 6µg Romano cheese
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.057mg Romano cheese
Threonine 1.171mg 0.086mg Romano cheese
Isoleucine 1.685mg 0.114mg Romano cheese
Leucine 3.071mg 0.235mg Romano cheese
Lysine 2.941mg 0.13mg Romano cheese
Methionine 0.852mg 0.057mg Romano cheese
Phenylalanine 1.71mg 0.155mg Romano cheese
Valine 2.183mg 0.165mg Romano cheese
Histidine 1.231mg 0.07mg Romano cheese
Cholesterol 104mg 0mg Bran
Saturated Fat 17.115g 0.163g Bran
Monounsaturated Fat 7.838g 0.291g Romano cheese
Polyunsaturated fat 0.593g 0.339g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Bran
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
6%
Bran
Minerals Daily Need Coverage Score
106%
Romano cheese
33%
Bran

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1432mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 16.952g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4.6)
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.