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  6. Almond butter vs. Romano cheese

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

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Summary of differences between almond butter and romano cheese

  • Almond butter has more vitamin E, copper, manganese, magnesium, vitamin B2, and fiber; however, romano cheese is higher in calcium and vitamin B12.
  • Almond butter covers your daily need for vitamin E, 160% more than romano cheese.
  • Almond butter has less saturated fat.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Cheese, romano.

Infographic

Almond 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +580.5%
Contains more PotassiumPotassium +769.8%
Contains more IronIron +353.2%
Contains more CopperCopper +3013.3%
Contains more ZincZinc +27.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +10555%
Contains more CalciumCalcium +206.6%
Contains more PhosphorusPhosphorus +49.6%
Contains more SeleniumSelenium +504.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin EVitamin E +10426.1%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin B3Vitamin B3 +3997.4%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more FolateFolate +657.1%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.037mg

All nutrients comparison - raw data values

Nutrient Almond butter Romano cheese DV% diff.
Vitamin E 24.21mg 0.23mg 160%
Copper 0.934mg 0.03mg 100%
Manganese 2.131mg 0.02mg 92%
Polyunsaturated fat 13.613g 0.593g 87%
Calcium 347mg 1064mg 72%
Monounsaturated fat 32.445g 7.838g 62%
Sodium 7mg 1433mg 62%
Saturated fat 4.152g 17.115g 59%
Magnesium 279mg 41mg 57%
Vitamin B12 0µg 1.12µg 47%
Fats 55.5g 26.94g 44%
Vitamin B2 0.939mg 0.37mg 44%
Fiber 10.3g 0g 41%
Phosphorus 508mg 760mg 36%
Cholesterol 0mg 104mg 35%
Iron 3.49mg 0.77mg 34%
Selenium 2.4µg 14.5µg 22%
Protein 20.96g 31.8g 22%
Vitamin B3 3.155mg 0.077mg 19%
Potassium 748mg 86mg 19%
Folate 53µg 7µg 12%
Calories 614kcal 387kcal 11%
Vitamin A 0µg 96µg 11%
Choline 52.1mg 15.4mg 7%
Zinc 3.29mg 2.58mg 6%
Carbs 18.82g 3.63g 5%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin K 0µg 2.2µg 2%
Vitamin B5 0.318mg 0.424mg 2%
Vitamin B6 0.103mg 0.085mg 1%
Net carbs 8.52g 3.63g N/A
Sugar 4.43g 0.73g N/A
Starch 0.08g 0%
Vitamin B1 0.041mg 0.037mg 0%
Tryptophan 0.159mg 0.429mg 0%
Threonine 0.555mg 1.171mg 0%
Isoleucine 0.813mg 1.685mg 0%
Leucine 1.483mg 3.071mg 0%
Lysine 0.612mg 2.941mg 0%
Methionine 0.122mg 0.852mg 0%
Phenylalanine 1.149mg 1.71mg 0%
Valine 0.937mg 2.183mg 0%
Histidine 0.55mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 FatsFats +106%
Contains more CarbsCarbs +418.5%
Contains more ProteinProtein +51.7%
Contains more WaterWater +1784.8%
Contains more OtherOther +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +313.9%
Contains more Poly. FatPolyunsaturated fat +2195.6%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.