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Almond vs. Romano cheese — In-Depth Nutrition Comparison

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How are Almond and Romano cheese different?

  • Almond is 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 Almond is 169% higher.
  • Almond has less Saturated Fat.

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

Infographic

Almond 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.
Almond
7
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.
Almond
7
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 E Vitamin 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
Almond
2
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
Almond
3
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.
Almond 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 Almond Romano cheese Opinion
Calories 579kcal 387kcal Almond
Protein 21.15g 31.8g Romano cheese
Fats 49.93g 26.94g Almond
Net carbs 9.05g 3.63g Almond
Carbs 21.55g 3.63g Almond
Cholesterol 0mg 104mg Almond
Vitamin D 0IU 20IU Romano cheese
Magnesium 270mg 41mg Almond
Calcium 269mg 1064mg Romano cheese
Potassium 733mg 86mg Almond
Iron 3.71mg 0.77mg Almond
Sugar 4.35g 0.73g Romano cheese
Fiber 12.5g 0g Almond
Copper 1.031mg 0.03mg Almond
Zinc 3.12mg 2.58mg Almond
Starch 0.72g Almond
Phosphorus 481mg 760mg Romano cheese
Sodium 1mg 1433mg Almond
Vitamin A 2IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 25.63mg 0.23mg Almond
Vitamin D 0µg 0.5µg Romano cheese
Manganese 2.179mg 0.02mg Almond
Selenium 4.1µg 14.5µg Romano cheese
Vitamin B1 0.205mg 0.037mg Almond
Vitamin B2 1.138mg 0.37mg Almond
Vitamin B3 3.618mg 0.077mg Almond
Vitamin B5 0.471mg 0.424mg Almond
Vitamin B6 0.137mg 0.085mg Almond
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 44µg 7µg Almond
Trans Fat 0.015g Romano cheese
Choline 52.1mg 15.4mg Almond
Saturated Fat 3.802g 17.115g Almond
Monounsaturated Fat 31.551g 7.838g Almond
Polyunsaturated fat 12.329g 0.593g Almond
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 Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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%
Almond
27%
Romano cheese
Minerals Daily Need Coverage Score
142%
Almond
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?
Almond
Almond is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1432mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 13.313g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 27)
Which food is cheaper?
Almond
Almond is cheaper (difference - $2.2)
Which food is richer in vitamins?
Almond
Almond 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. Almond - 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.