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Blackberry vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between Blackberry and Romano cheese

  • Blackberry has more Manganese, and Vitamin C, however, Romano cheese is richer in Phosphorus, Calcium, Vitamin B12, Vitamin B2, and Selenium.
  • Romano cheese covers your daily Phosphorus needs 105% more than Blackberry.
  • Blackberry contains less Saturated Fat.

Specific food types used in this comparison are Blackberries, raw and Cheese, romano.

Infographic

Blackberry 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.
Contains more Potassium +88.4%
Contains less Sodium -99.9%
Contains more Copper +450%
Contains more Manganese +3130%
Contains more Calcium +3569%
Contains more Iron +24.2%
Contains more Magnesium +105%
Contains more Phosphorus +3354.5%
Contains more Zinc +386.8%
Contains more Selenium +3525%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +88.4%
Contains less Sodium -99.9%
Contains more Copper +450%
Contains more Manganese +3130%
Contains more Calcium +3569%
Contains more Iron +24.2%
Contains more Magnesium +105%
Contains more Phosphorus +3354.5%
Contains more Zinc +386.8%
Contains more Selenium +3525%

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 E +408.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +739%
Contains more Folate +257.1%
Contains more Vitamin K +800%
Contains more Vitamin A +93.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +1323.1%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +183.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +408.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +739%
Contains more Folate +257.1%
Contains more Vitamin K +800%
Contains more Vitamin A +93.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +1323.1%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +183.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +164.7%
Contains more Water +185.2%
Contains more Protein +2187.8%
Contains more Fats +5398%
Contains more Other +1766.7%
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 Carbs +164.7%
Contains more Water +185.2%
Contains more Protein +2187.8%
Contains more Fats +5398%
Contains more Other +1766.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +16576.6%
Contains more Polyunsaturated fat +111.8%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +16576.6%
Contains more Polyunsaturated fat +111.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Romano cheese Opinion
Net carbs 4.31g 3.63g Blackberry
Protein 1.39g 31.8g Romano cheese
Fats 0.49g 26.94g Romano cheese
Carbs 9.61g 3.63g Blackberry
Calories 43kcal 387kcal Romano cheese
Fructose 2.4g Blackberry
Sugar 4.88g 0.73g Romano cheese
Fiber 5.3g 0g Blackberry
Calcium 29mg 1064mg Romano cheese
Iron 0.62mg 0.77mg Romano cheese
Magnesium 20mg 41mg Romano cheese
Phosphorus 22mg 760mg Romano cheese
Potassium 162mg 86mg Blackberry
Sodium 1mg 1433mg Blackberry
Zinc 0.53mg 2.58mg Romano cheese
Copper 0.165mg 0.03mg Blackberry
Manganese 0.646mg 0.02mg Blackberry
Selenium 0.4µg 14.5µg Romano cheese
Vitamin A 214IU 415IU Romano cheese
Vitamin A RAE 11µg 96µg Romano cheese
Vitamin E 1.17mg 0.23mg Blackberry
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 21mg 0mg Blackberry
Vitamin B1 0.02mg 0.037mg Romano cheese
Vitamin B2 0.026mg 0.37mg Romano cheese
Vitamin B3 0.646mg 0.077mg Blackberry
Vitamin B5 0.276mg 0.424mg Romano cheese
Vitamin B6 0.03mg 0.085mg Romano cheese
Folate 25µg 7µg Blackberry
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 19.8µg 2.2µg Blackberry
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 0mg 104mg Blackberry
Saturated Fat 0.014g 17.115g Blackberry
Monounsaturated Fat 0.047g 7.838g Romano cheese
Polyunsaturated fat 0.28g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Blackberry
28%
Romano cheese
Minerals Daily Need Coverage Score
23%
Blackberry
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1432mg)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 17.101g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 2)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $4.3)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.