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Bagel vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between bagel and romano cheese?

  • Bagel is richer in manganese, vitamin B1, selenium, and iron, while romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Romano cheese's daily need coverage for calcium is 104% higher.
  • Romano cheese has 72 times less manganese than bagel. Bagel has 1.43mg of manganese, while romano cheese has 0.02mg.
  • Bagel is lower in sodium.
  • Bagel has a higher glycemic index (69) than romano cheese (27).

We used Bagels, wheat and Cheese, romano types in this comparison.

Infographic

Bagel 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.
Bagel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
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 +24.4%
Contains more PotassiumPotassium +91.9%
Contains more IronIron +258.4%
Contains more CopperCopper +483.3%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +7050%
Contains more SeleniumSelenium +97.9%
Contains more CalciumCalcium +5220%
Contains more ZincZinc +134.5%
Contains more PhosphorusPhosphorus +435.2%

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.
Bagel
5
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
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 +39.1%
Contains more Vitamin B1Vitamin B1 +989.2%
Contains more Vitamin B3Vitamin B3 +4276.6%
Contains more Vitamin B6Vitamin B6 +72.9%
Contains more FolateFolate +985.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +46.7%
Contains more CholineCholine +57.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 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 +1246.8%
Contains more WaterWater +21.5%
Contains more ProteinProtein +211.8%
Contains more FatsFats +1660.8%
Contains more OtherOther +267.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
2
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 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 -100%
Contains more Poly. FatPolyunsaturated fat +57.8%
Contains more Mono. FatMonounsaturated fat +2602.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Romano cheese DV% diff.
Calcium 20mg 1064mg 104%
Phosphorus 142mg 760mg 88%
Saturated fat 0g 17.115g 78%
Manganese 1.43mg 0.02mg 61%
Vitamin B12 0µg 1.12µg 47%
Protein 10.2g 31.8g 43%
Sodium 439mg 1433mg 43%
Fats 1.53g 26.94g 39%
Cholesterol 0mg 104mg 35%
Vitamin B1 0.403mg 0.037mg 31%
Selenium 28.7µg 14.5µg 26%
Iron 2.76mg 0.77mg 25%
Vitamin B3 3.37mg 0.077mg 21%
Monounsaturated fat 0.29g 7.838g 19%
Folate 76µg 7µg 17%
Fiber 4.1g 0g 16%
Copper 0.175mg 0.03mg 16%
Carbs 48.89g 3.63g 15%
Zinc 1.1mg 2.58mg 13%
Vitamin B2 0.209mg 0.37mg 12%
Vitamin A 0µg 96µg 11%
Calories 250kcal 387kcal 7%
Vitamin B6 0.147mg 0.085mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 0.936g 0.593g 2%
Potassium 165mg 86mg 2%
Magnesium 51mg 41mg 2%
Vitamin E 0.32mg 0.23mg 1%
Vitamin B5 0.375mg 0.424mg 1%
Vitamin K 1.5µg 2.2µg 1%
Choline 9.8mg 15.4mg 1%
Net carbs 44.79g 3.63g N/A
Sugar 6.12g 0.73g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel 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
26%
Bagel
26%
Romano cheese
Minerals Daily Need Coverage Score
71%
Bagel
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 5.39g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 42)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 994mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 17.115g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $4.6)
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.
Which food is richer in vitamins?
?
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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.