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  6. Wheat vs. Romano cheese

Wheat vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between Wheat and Romano cheese?

  • Wheat is higher in Manganese, Selenium, and Copper, however, Romano cheese is richer in Calcium, Phosphorus, Vitamin B12, and Vitamin B2.
  • Romano cheese's daily need coverage for Calcium is 106% more.
  • Romano cheese contains 52 times less Manganese than Wheat. Wheat contains 1.03mg of Manganese, while Romano cheese contains 0.02mg.
  • Wheat has less Sodium.

We used Wheat, KAMUT khorasan, cooked and Cheese, romano types in this article.

Infographic

Wheat 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.
Wheat
Wheat
7
:
3
Romano cheese
Romano cheese
Contains more Iron +128.6%
Contains more Magnesium +17.1%
Contains more Potassium +90.7%
Contains less Sodium -99.4%
Contains more Copper +590%
Contains more Manganese +5050%
Contains more Selenium +120%
Contains more Calcium +11722.2%
Contains more Phosphorus +417%
Contains more Zinc +40.2%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +128.6%
Contains more Magnesium +17.1%
Contains more Potassium +90.7%
Contains less Sodium -99.4%
Contains more Copper +590%
Contains more Manganese +5050%
Contains more Selenium +120%
Contains more Calcium +11722.2%
Contains more Phosphorus +417%
Contains more Zinc +40.2%

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.
Wheat
Wheat
4
:
8
Romano cheese
Romano cheese
Contains more Vitamin B1 +156.8%
Contains more Vitamin B3 +2893.5%
Contains more Folate +57.1%
Contains more Vitamin A +10275%
Contains more Vitamin B2 +1133.3%
Contains more Vitamin B6 +21.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.23
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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%
Contains more Vitamin B1 +156.8%
Contains more Vitamin B3 +2893.5%
Contains more Folate +57.1%
Contains more Vitamin A +10275%
Contains more Vitamin B2 +1133.3%
Contains more Vitamin B6 +21.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +660.3%
Contains more Water +110.9%
Contains more Protein +456.9%
Contains more Fats +3145.8%
Contains more Other +888.2%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
Contains more Carbs +660.3%
Contains more Water +110.9%
Contains more Protein +456.9%
Contains more Fats +3145.8%
Contains more Other +888.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +9231%
Contains more Polyunsaturated fat +144%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +9231%
Contains more Polyunsaturated fat +144%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Romano cheese Opinion
Net carbs 23.3g 3.63g Wheat
Protein 5.71g 31.8g Romano cheese
Fats 0.83g 26.94g Romano cheese
Carbs 27.6g 3.63g Wheat
Calories 132kcal 387kcal Romano cheese
Sugar 3.07g 0.73g Romano cheese
Fiber 4.3g 0g Wheat
Calcium 9mg 1064mg Romano cheese
Iron 1.76mg 0.77mg Wheat
Magnesium 48mg 41mg Wheat
Phosphorus 147mg 760mg Romano cheese
Potassium 164mg 86mg Wheat
Sodium 8mg 1433mg Wheat
Zinc 1.84mg 2.58mg Romano cheese
Copper 0.207mg 0.03mg Wheat
Manganese 1.03mg 0.02mg Wheat
Selenium 31.9µg 14.5µg Wheat
Vitamin A 4IU 415IU Romano cheese
Vitamin A RAE 96µg Romano cheese
Vitamin E 0.24mg 0.23mg Wheat
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin B1 0.095mg 0.037mg Wheat
Vitamin B2 0.03mg 0.37mg Romano cheese
Vitamin B3 2.305mg 0.077mg Wheat
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.07mg 0.085mg Romano cheese
Folate 11µg 7µg Wheat
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.051mg 0.429mg Romano cheese
Threonine 0.172mg 1.171mg Romano cheese
Isoleucine 0.22mg 1.685mg Romano cheese
Leucine 0.432mg 3.071mg Romano cheese
Lysine 0.161mg 2.941mg Romano cheese
Methionine 0.097mg 0.852mg Romano cheese
Phenylalanine 0.3mg 1.71mg Romano cheese
Valine 0.267mg 2.183mg Romano cheese
Histidine 0.147mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Wheat
Trans Fat 0.002g Romano cheese
Saturated Fat 0.077g 17.115g Wheat
Monounsaturated Fat 0.084g 7.838g Romano cheese
Polyunsaturated fat 0.243g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
28%
Romano cheese
Minerals Daily Need Coverage Score
61%
Wheat
106%
Romano cheese

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1425mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 17.038g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $4.2)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.34g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.