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Almonds vs. Romano cheese — In-Depth Nutrition Comparison

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How are Almonds and Romano cheese different?

  • Almonds are higher in Vitamin E, Copper, Manganese, Vitamin B2, Magnesium, and Fiber, however, Romano cheese is richer in Calcium, and Vitamin B12.
  • Daily need coverage for Vitamin E from Almonds is 169% higher.
  • Almonds have less Saturated Fat.

Nuts, almonds and Cheese, romano are the varieties used in this article.

Infographic

Almonds vs Romano cheese infographic
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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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +558.5%
Contains more PotassiumPotassium +752.3%
Contains more IronIron +381.8%
Contains more CopperCopper +3336.7%
Contains more ZincZinc +20.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +10795%
Contains more CalciumCalcium +295.5%
Contains more PhosphorusPhosphorus +58%
Contains more SeleniumSelenium +253.7%

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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin EVitamin E +11043.5%
Contains more Vitamin B1Vitamin B1 +454.1%
Contains more Vitamin B2Vitamin B2 +207.6%
Contains more Vitamin B3Vitamin B3 +4598.7%
Contains more Vitamin B6Vitamin B6 +61.2%
Contains more FolateFolate +528.6%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +20650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.424mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +85.3%
Contains more CarbsCarbs +493.7%
Contains more ProteinProtein +50.4%
Contains more WaterWater +600.9%
Contains more OtherOther +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 -77.8%
Contains more Mono. FatMonounsaturated Fat +302.5%
Contains more Poly. FatPolyunsaturated fat +1979.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Romano cheese Opinion
Calories 579kcal 387kcal Almonds
Protein 21.15g 31.8g Romano cheese
Fats 49.93g 26.94g Almonds
Net carbs 9.05g 3.63g Almonds
Carbs 21.55g 3.63g Almonds
Cholesterol 0mg 104mg Almonds
Vitamin D 0IU 20IU Romano cheese
Magnesium 270mg 41mg Almonds
Calcium 269mg 1064mg Romano cheese
Potassium 733mg 86mg Almonds
Iron 3.71mg 0.77mg Almonds
Sugar 4.35g 0.73g Romano cheese
Fiber 12.5g 0g Almonds
Copper 1.031mg 0.03mg Almonds
Zinc 3.12mg 2.58mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 760mg Romano cheese
Sodium 1mg 1433mg Almonds
Vitamin A 2IU 415IU Romano cheese
Vitamin A 0µg 96µg Romano cheese
Vitamin E 25.63mg 0.23mg Almonds
Vitamin D 0µg 0.5µg Romano cheese
Manganese 2.179mg 0.02mg Almonds
Selenium 4.1µg 14.5µg Romano cheese
Vitamin B1 0.205mg 0.037mg Almonds
Vitamin B2 1.138mg 0.37mg Almonds
Vitamin B3 3.618mg 0.077mg Almonds
Vitamin B5 0.471mg 0.424mg Almonds
Vitamin B6 0.137mg 0.085mg Almonds
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 44µg 7µg Almonds
Trans Fat 0.015g Romano cheese
Choline 52.1mg 15.4mg Almonds
Saturated Fat 3.802g 17.115g Almonds
Monounsaturated Fat 31.551g 7.838g Almonds
Polyunsaturated fat 12.329g 0.593g Almonds
Tryptophan 0.211mg 0.429mg Romano cheese
Threonine 0.601mg 1.171mg Romano cheese
Isoleucine 0.751mg 1.685mg Romano cheese
Leucine 1.473mg 3.071mg Romano cheese
Lysine 0.568mg 2.941mg Romano cheese
Methionine 0.157mg 0.852mg Romano cheese
Phenylalanine 1.132mg 1.71mg Romano cheese
Valine 0.855mg 2.183mg Romano cheese
Histidine 0.539mg 1.231mg Romano cheese
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
27%
Romano cheese
Minerals Daily Need Coverage Score
142%
Almonds
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.62g)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 1432mg)
Which food is lower in Saturated Fat?
Almonds
Almonds is lower in Saturated Fat (difference - 13.313g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 27)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $2.2)
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.