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  6. Wheat Bread vs. Romano cheese

Wheat Bread vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between Wheat Bread and Romano cheese

  • Wheat Bread has more Manganese, Iron, Vitamin B3, and Selenium, however, Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12.
  • Romano cheese covers your daily need of Calcium 90% more than Wheat Bread.
  • Wheat Bread has 81 times more Vitamin B3 than Romano cheese. While Wheat Bread has 6.25mg of Vitamin B3, Romano cheese has only 0.077mg.
  • Wheat Bread has less Sodium.

These are the specific foods used in this comparison Bread, wheat, toasted and Cheese, romano.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +43.9%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +431.2%
Contains more CopperCopper +560%
Contains less SodiumSodium -58.1%
Contains more ManganeseManganese +6785%
Contains more SeleniumSelenium +130.3%
Contains more CalciumCalcium +544.8%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +304.3%

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1086.5%
Contains more Vitamin B3Vitamin B3 +8016.9%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +159.1%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +43.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.23mg
~equal in Vitamin B2 ~0.37mg
~equal in Vitamin B5 ~0.424mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +1436.4%
Contains more ProteinProtein +145.4%
Contains more FatsFats +530.9%
Contains more WaterWater +27.6%
Contains more OtherOther +142.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -94.2%
Contains more Poly. FatPolyunsaturated fat +190.1%
Contains more Mono. FatMonounsaturated Fat +669.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Romano cheese Opinion
Calories 313kcal 387kcal Romano cheese
Protein 12.96g 31.8g Romano cheese
Fats 4.27g 26.94g Romano cheese
Vitamin C 0.2mg 0mg Wheat Bread
Net carbs 51.07g 3.63g Wheat Bread
Carbs 55.77g 3.63g Wheat Bread
Cholesterol 0mg 104mg Wheat Bread
Vitamin D 0IU 20IU Romano cheese
Magnesium 59mg 41mg Wheat Bread
Calcium 165mg 1064mg Romano cheese
Potassium 223mg 86mg Wheat Bread
Iron 4.09mg 0.77mg Wheat Bread
Sugar 6.42g 0.73g Romano cheese
Fiber 4.7g 0g Wheat Bread
Copper 0.198mg 0.03mg Wheat Bread
Zinc 1.47mg 2.58mg Romano cheese
Phosphorus 188mg 760mg Romano cheese
Sodium 601mg 1433mg Wheat Bread
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.24mg 0.23mg Wheat Bread
Vitamin D 0µg 0.5µg Romano cheese
Manganese 1.377mg 0.02mg Wheat Bread
Selenium 33.4µg 14.5µg Wheat Bread
Vitamin B1 0.439mg 0.037mg Wheat Bread
Vitamin B2 0.382mg 0.37mg Wheat Bread
Vitamin B3 6.25mg 0.077mg Wheat Bread
Vitamin B5 0.456mg 0.424mg Wheat Bread
Vitamin B6 0.153mg 0.085mg Wheat Bread
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 5.7µg 2.2µg Wheat Bread
Folate 86µg 7µg Wheat Bread
Choline 22.1mg 15.4mg Wheat Bread
Saturated Fat 0.989g 17.115g Wheat Bread
Monounsaturated Fat 1.019g 7.838g Romano cheese
Polyunsaturated fat 1.72g 0.593g Wheat Bread
Tryptophan 0.092mg 0.429mg Romano cheese
Threonine 0.299mg 1.171mg Romano cheese
Isoleucine 0.258mg 1.685mg Romano cheese
Leucine 0.461mg 3.071mg Romano cheese
Lysine 0.215mg 2.941mg Romano cheese
Methionine 0.105mg 0.852mg Romano cheese
Phenylalanine 0.315mg 1.71mg Romano cheese
Valine 0.31mg 2.183mg Romano cheese
Histidine 0.15mg 1.231mg Romano cheese
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
36%
Wheat Bread
27%
Romano cheese
Minerals Daily Need Coverage Score
89%
Wheat Bread
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 832mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 16.126g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $4.3)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 5.69g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 33)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.