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Apple vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between apples and romano cheese

  • Apples have more fiber, while romano cheese has more phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc.
  • Romano cheese's daily need coverage for phosphorus is 107% higher.
  • The amount of saturated fat in apples is lower.

The food types used in this comparison are Apples, raw, with skin and Cheese, romano.

Infographic

Apple 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.
Apple
Apple
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 PotassiumPotassium +24.4%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +75%
Contains more MagnesiumMagnesium +720%
Contains more CalciumCalcium +17633.3%
Contains more IronIron +541.7%
Contains more CopperCopper +11.1%
Contains more ZincZinc +6350%
Contains more PhosphorusPhosphorus +6809.1%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +18.2%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +117.6%
Contains more Vitamin B2Vitamin B2 +1323.1%
Contains more Vitamin B5Vitamin B5 +595.1%
Contains more Vitamin B6Vitamin B6 +107.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +352.9%
~equal in Vitamin K ~2.2µg

All nutrients comparison - raw data values

Nutrient Apple Romano cheese DV% diff.
Phosphorus 11mg 760mg 107%
Calcium 6mg 1064mg 106%
Saturated fat 0.028g 17.115g 78%
Protein 0.26g 31.8g 63%
Sodium 1mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Fats 0.17g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0µg 14.5µg 26%
Vitamin B2 0.026mg 0.37mg 26%
Zinc 0.04mg 2.58mg 23%
Monounsaturated fat 0.007g 7.838g 20%
Calories 52kcal 387kcal 17%
Fiber 2.4g 0g 10%
Vitamin A 3µg 96µg 10%
Magnesium 5mg 41mg 9%
Iron 0.12mg 0.77mg 8%
Vitamin B5 0.061mg 0.424mg 7%
Fructose 5.9g 7%
Vitamin C 4.6mg 0mg 5%
Polyunsaturated fat 0.051g 0.593g 4%
Carbs 13.81g 3.63g 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.041mg 0.085mg 3%
Choline 3.4mg 15.4mg 2%
Vitamin B1 0.017mg 0.037mg 2%
Potassium 107mg 86mg 1%
Manganese 0.035mg 0.02mg 1%
Folate 3µg 7µg 1%
Net carbs 11.41g 3.63g N/A
Sugar 10.39g 0.73g N/A
Copper 0.027mg 0.03mg 0%
Starch 0.05g 0%
Vitamin E 0.18mg 0.23mg 0%
Vitamin B3 0.091mg 0.077mg 0%
Vitamin K 2.2µg 2.2µg 0%
Tryptophan 0.001mg 0.429mg 0%
Threonine 0.006mg 1.171mg 0%
Isoleucine 0.006mg 1.685mg 0%
Leucine 0.013mg 3.071mg 0%
Lysine 0.012mg 2.941mg 0%
Methionine 0.001mg 0.852mg 0%
Phenylalanine 0.006mg 1.71mg 0%
Valine 0.012mg 2.183mg 0%
Histidine 0.005mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 CarbsCarbs +280.4%
Contains more WaterWater +176.8%
Contains more ProteinProtein +12130.8%
Contains more FatsFats +15747.1%
Contains more OtherOther +3260%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.8%
Contains more Mono. FatMonounsaturated fat +111871.4%
Contains more Poly. FatPolyunsaturated fat +1062.7%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.