Buckwheat vs. Romano cheese — In-Depth Nutrition Comparison

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How are buckwheat and romano cheese different?

Buckwheat is richer in manganese, while romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
Romano cheese covers your daily need for calcium, 106% more than buckwheat.
Buckwheat contains 20 times more manganese than romano cheese. Buckwheat contains 0.403mg of manganese, while romano cheese contains 0.02mg.
Buckwheat is lower in saturated fat.
Buckwheat has a higher glycemic index (51) than romano cheese (27).

Buckwheat groats, roasted, cooked and Cheese, romano types were 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.

Buckwheat

Romano cheese

Contains more MagnesiumMagnesium	+24.4%
Contains more CopperCopper	+386.7%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+1915%

Contains more CalciumCalcium	+15100%
Contains more ZincZinc	+323%
Contains more PhosphorusPhosphorus	+985.7%
Contains more SeleniumSelenium	+559.1%

~equal in Potassium ~86mg

~equal in Iron ~0.77mg

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.

Buckwheat

Romano cheese

Contains more Vitamin B3Vitamin B3	+1120.8%
Contains more FolateFolate	+100%
Contains more CholineCholine	+30.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+155.6%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+848.7%
Contains more Vitamin B5Vitamin B5	+18.1%
Contains more Vitamin B6Vitamin B6	+10.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+15.8%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.037mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	7mg	1064mg	106%
Phosphorus	70mg	760mg	99%
Saturated fat	0.134g	17.115g	77%
Sodium	4mg	1433mg	62%
Protein	3.38g	31.8g	57%
Vitamin B12	0µg	1.12µg	47%
Fats	0.62g	26.94g	40%
Cholesterol	0mg	104mg	35%
Vitamin B2	0.039mg	0.37mg	25%
Selenium	2.2µg	14.5µg	22%
Monounsaturated fat	0.188g	7.838g	19%
Zinc	0.61mg	2.58mg	18%
Manganese	0.403mg	0.02mg	17%
Calories	92kcal	387kcal	15%
Copper	0.146mg	0.03mg	13%
Fiber	2.7g	0g	11%
Vitamin A	0µg	96µg	11%
Vitamin B3	0.94mg	0.077mg	5%
Carbs	19.94g	3.63g	5%
Vitamin D	0IU	20IU	3%
Vitamin D	0µg	0.5µg	3%
Polyunsaturated fat	0.188g	0.593g	3%
Magnesium	51mg	41mg	2%
Folate	14µg	7µg	2%
Vitamin B5	0.359mg	0.424mg	1%
Vitamin B6	0.077mg	0.085mg	1%
Choline	20.1mg	15.4mg	1%
Vitamin E	0.09mg	0.23mg	1%
Net carbs	17.24g	3.63g	N/A
Potassium	88mg	86mg	0%
Iron	0.8mg	0.77mg	0%
Sugar	0.9g	0.73g	N/A
Vitamin B1	0.04mg	0.037mg	0%
Vitamin K	1.9µg	2.2µg	0%
Tryptophan	0.049mg	0.429mg	0%
Threonine	0.129mg	1.171mg	0%
Isoleucine	0.127mg	1.685mg	0%
Leucine	0.212mg	3.071mg	0%
Lysine	0.172mg	2.941mg	0%
Methionine	0.044mg	0.852mg	0%
Phenylalanine	0.133mg	1.71mg	0%
Valine	0.173mg	2.183mg	0%
Histidine	0.079mg	1.231mg	0%
Fructose	0.1g		0%