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Peanut butter vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between Peanut butter and Romano cheese?

  • Peanut butter is richer in Vitamin B3, Manganese, Vitamin E , and Copper, while Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12.
  • Romano cheese's daily need coverage for Calcium is 102% higher.
  • Romano cheese has 170 times less Vitamin B3 than Peanut butter. Peanut butter has 13.112mg of Vitamin B3, while Romano cheese has 0.077mg.
  • Peanut butter is lower in Saturated Fat.

We used Peanut butter, smooth style, without salt and Cheese, romano types in this comparison.

Infographic

Peanut butter vs Romano cheese 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 Iron +126%
Contains more Magnesium +309.8%
Contains more Potassium +548.8%
Contains less Sodium -98.8%
Contains more Copper +1306.7%
Contains more Manganese +8225%
Contains more Calcium +2071.4%
Contains more Phosphorus +126.9%
Contains more Selenium +253.7%
Equal in Zinc - 2.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +126%
Contains more Magnesium +309.8%
Contains more Potassium +548.8%
Contains less Sodium -98.8%
Contains more Copper +1306.7%
Contains more Manganese +8225%
Contains more Calcium +2071.4%
Contains more Phosphorus +126.9%
Contains more Selenium +253.7%
Equal in Zinc - 2.58

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.
:
Contains more Vitamin E +3856.5%
Contains more Vitamin B1 +305.4%
Contains more Vitamin B3 +16928.6%
Contains more Vitamin B5 +168.2%
Contains more Vitamin B6 +418.8%
Contains more Folate +1142.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +633.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 +3856.5%
Contains more Vitamin B1 +305.4%
Contains more Vitamin B3 +16928.6%
Contains more Vitamin B5 +168.2%
Contains more Vitamin B6 +418.8%
Contains more Folate +1142.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +90.6%
Contains more Carbs +514.6%
Contains more Protein +43.2%
Contains more Water +2413%
Contains more Other +132.5%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +90.6%
Contains more Carbs +514.6%
Contains more Protein +43.2%
Contains more Water +2413%
Contains more Other +132.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.7%
Contains more Monounsaturated Fat +231%
Contains more Polyunsaturated fat +2013.8%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -39.7%
Contains more Monounsaturated Fat +231%
Contains more Polyunsaturated fat +2013.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter 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 Peanut butter Romano cheese Opinion
Net carbs 17.31g 3.63g Peanut butter
Protein 22.21g 31.8g Romano cheese
Fats 51.36g 26.94g Peanut butter
Carbs 22.31g 3.63g Peanut butter
Calories 598kcal 387kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 0.73g Romano cheese
Fiber 5g 0g Peanut butter
Calcium 49mg 1064mg Romano cheese
Iron 1.74mg 0.77mg Peanut butter
Magnesium 168mg 41mg Peanut butter
Phosphorus 335mg 760mg Romano cheese
Potassium 558mg 86mg Peanut butter
Sodium 17mg 1433mg Peanut butter
Zinc 2.51mg 2.58mg Romano cheese
Copper 0.422mg 0.03mg Peanut butter
Manganese 1.665mg 0.02mg Peanut butter
Selenium 4.1µg 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 9.1mg 0.23mg Peanut butter
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.15mg 0.037mg Peanut butter
Vitamin B2 0.192mg 0.37mg Romano cheese
Vitamin B3 13.112mg 0.077mg Peanut butter
Vitamin B5 1.137mg 0.424mg Peanut butter
Vitamin B6 0.441mg 0.085mg Peanut butter
Folate 87µg 7µg Peanut butter
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0.3µg 2.2µg Romano cheese
Tryptophan 0.231mg 0.429mg Romano cheese
Threonine 0.525mg 1.171mg Romano cheese
Isoleucine 0.616mg 1.685mg Romano cheese
Leucine 1.546mg 3.071mg Romano cheese
Lysine 0.681mg 2.941mg Romano cheese
Methionine 0.265mg 0.852mg Romano cheese
Phenylalanine 1.202mg 1.71mg Romano cheese
Valine 0.782mg 2.183mg Romano cheese
Histidine 0.557mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Peanut butter
Trans Fat 0.075g Romano cheese
Saturated Fat 10.325g 17.115g Peanut butter
Monounsaturated Fat 25.941g 7.838g Peanut butter
Polyunsaturated fat 12.535g 0.593g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
28%
Romano cheese
Minerals Daily Need Coverage Score
84%
Peanut butter
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 9.76g)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1416mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 6.79g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 13)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $1.8)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.