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Cheese vs Romano cheese - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.752g)
Which food is lower in Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 5mg)
Which food contains less Sugars?
Cheese
Cheese contains less Sugars (difference - 0.25g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 780mg)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $2.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Romano cheese
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cheese Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cheese
17
Romano cheese
Mineral Summary Score
67
Cheese
104
Romano cheese

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
2
:
Contains more Zinc +41.1%
Contains less Sodium -54.4%
Contains more Iron +450%
Contains more Calcium +49.9%
Contains more Potassium +13.2%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Equal in Copper - 0.03
Contains more Zinc +41.1%
Contains less Sodium -54.4%
Contains more Iron +450%
Contains more Calcium +49.9%
Contains more Potassium +13.2%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Equal in Copper - 0.03

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
5
:
Contains more Vitamin D +20%
Contains more Vitamin A +199.3%
Contains more Vitamin E +208.7%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Equal in Vitamin B5 - 0.424
Equal in Vitamin B12 - 1.12
Equal in Vitamin K - 2.2
Contains more Vitamin D +20%
Contains more Vitamin A +199.3%
Contains more Vitamin E +208.7%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Equal in Vitamin B5 - 0.424
Equal in Vitamin B12 - 1.12
Equal in Vitamin K - 2.2

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
137%
Cheese
191%
Romano cheese
Carbohydrates
3%
Cheese
4%
Romano cheese
Fats
154%
Cheese
124%
Romano cheese

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cheese Romano cheese Opinion
Calories 404 387 Cheese
Protein 22.87 31.8 Romano cheese
Fats 33.31 26.94 Cheese
Vitamin C 0 0
Carbs 3.09 3.63 Romano cheese
Cholesterol 99 104 Cheese
Vitamin D 24 20 Cheese
Iron 0.14 0.77 Romano cheese
Calcium 710 1064 Romano cheese
Potassium 76 86 Romano cheese
Magnesium 27 41 Romano cheese
Sugars 0.48 0.73 Romano cheese
Fiber 0 0
Copper 0.03 0.03
Zinc 3.64 2.58 Cheese
Starch
Phosphorus 455 760 Romano cheese
Sodium 653 1433 Cheese
Vitamin A 1242 415 Cheese
Vitamin E 0.71 0.23 Cheese
Vitamin D 0.6 0.5 Cheese
Vitamin B1 0.029 0.037 Romano cheese
Vitamin B2 0.428 0.37 Cheese
Vitamin B3 0.059 0.077 Romano cheese
Vitamin B5 0.41 0.424 Romano cheese
Vitamin B6 0.066 0.085 Romano cheese
Vitamin B12 1.1 1.12 Romano cheese
Vitamin K 2.4 2.2 Cheese
Folic acid (B9) 0 0
Trans Fat 0.917 Romano cheese
Saturated Fat 18.867 17.115 Romano cheese
Monounsaturated Fat 9.246 7.838 Cheese
Polyunsaturated fat 1.421 0.593 Cheese
Tryptophan 0.547 0.429 Cheese
Threonine 1.044 1.171 Romano cheese
Isoleucine 1.206 1.685 Romano cheese
Leucine 1.939 3.071 Romano cheese
Lysine 1.025 2.941 Romano cheese
Methionine 0.547 0.852 Romano cheese
Phenylalanine 1.074 1.71 Romano cheese
Valine 1.404 2.183 Romano cheese
Histidine 0.547 1.231 Romano cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.