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 for almonds is 169% higher.
- Almonds have less saturated fat.
- Almonds have a lower glycemic index (0) than romano cheese (27).
Nuts, almonds and Cheese, romano are the varieties used in this article.
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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.
| 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.
| 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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
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
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 0.23mg | 169% |
| Copper | 1.031mg | 0.03mg | 111% |
| Manganese | 2.179mg | 0.02mg | 94% |
| Calcium | 269mg | 1064mg | 80% |
| Polyunsaturated fat | 12.329g | 0.593g | 78% |
| Sodium | 1mg | 1433mg | 62% |
| Saturated fat | 3.802g | 17.115g | 61% |
| Vitamin B2 | 1.138mg | 0.37mg | 59% |
| Monounsaturated fat | 31.551g | 7.838g | 59% |
| Magnesium | 270mg | 41mg | 55% |
| Fiber | 12.5g | 0g | 50% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Phosphorus | 481mg | 760mg | 40% |
| Iron | 3.71mg | 0.77mg | 37% |
| Cholesterol | 0mg | 104mg | 35% |
| Fats | 49.93g | 26.94g | 35% |
| Vitamin B3 | 3.618mg | 0.077mg | 22% |
| Protein | 21.15g | 31.8g | 21% |
| Potassium | 733mg | 86mg | 19% |
| Selenium | 4.1µg | 14.5µg | 19% |
| Vitamin B1 | 0.205mg | 0.037mg | 14% |
| Vitamin A | 0µg | 96µg | 11% |
| Calories | 579kcal | 387kcal | 10% |
| Folate | 44µg | 7µg | 9% |
| Choline | 52.1mg | 15.4mg | 7% |
| Carbs | 21.55g | 3.63g | 6% |
| Zinc | 3.12mg | 2.58mg | 5% |
| Vitamin B6 | 0.137mg | 0.085mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin K | 0µg | 2.2µg | 2% |
| Vitamin B5 | 0.471mg | 0.424mg | 1% |
| Net carbs | 9.05g | 3.63g | N/A |
| Sugar | 4.35g | 0.73g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.429mg | 0% |
| Threonine | 0.601mg | 1.171mg | 0% |
| Isoleucine | 0.751mg | 1.685mg | 0% |
| Leucine | 1.473mg | 3.071mg | 0% |
| Lysine | 0.568mg | 2.941mg | 0% |
| Methionine | 0.157mg | 0.852mg | 0% |
| Phenylalanine | 1.132mg | 1.71mg | 0% |
| Valine | 0.855mg | 2.183mg | 0% |
| Histidine | 0.539mg | 1.231mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
142%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 3.62g)
Which food is lower in Cholesterol?
Almonds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 1432mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 13.313g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 27)
Which food is cheaper?
Almonds is cheaper (difference - $2.2)
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food is richer in minerals?
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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.