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  6. Caraway cheese vs. Romano cheese

Caraway cheese vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between Caraway cheese and Romano cheese?

  • Caraway cheese is richer in Vitamin A, and Vitamin B2, while Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12.
  • Romano cheese's daily need coverage for Calcium is 39% higher.
  • Romano cheese has 3 times less Vitamin A than Caraway cheese. Caraway cheese has 271µg of Vitamin A, while Romano cheese has 96µg.
  • Romano cheese is lower in Saturated Fat.

We used Cheese, caraway and Cheese, romano types in this comparison.

Infographic

Caraway cheese 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 16% 202% 8.2% 24% 8% 80% 210% 90% 2.7% 79%
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 ZincZinc +14%
Contains less SodiumSodium -51.8%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +58.1%
Contains more IronIron +20.3%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +55.1%
~equal in Potassium ~86mg
~equal in Manganese ~0.02mg
~equal in Selenium ~14.5µg

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% 63% 0% 0% 7.8% 104% 3.4% 11% 17% 34% 0% 14% 0%
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 AVitamin A +154%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B3Vitamin B3 +133.8%
Contains more FolateFolate +157.1%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin B12Vitamin B12 +314.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 29% 3% 39% 3%
Protein: 25.18 g
Fats: 29.2 g
Carbs: 3.06 g
Water: 39.28 g
Other: 3.28 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 WaterWater +27.1%
Contains more ProteinProtein +26.3%
Contains more CarbsCarbs +18.6%
Contains more OtherOther +104.9%
~equal in Fats ~26.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated Fat: Sat. Fat 18.584 g
Monounsaturated Fat: Mono. Fat 8.275 g
Polyunsaturated fat: Poly. Fat 0.83 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 more Poly. FatPolyunsaturated fat +40%
~equal in Saturated Fat ~17.115g
~equal in Monounsaturated Fat ~7.838g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caraway cheese Romano cheese Opinion
Calories 376kcal 387kcal Romano cheese
Protein 25.18g 31.8g Romano cheese
Fats 29.2g 26.94g Caraway cheese
Net carbs 3.06g 3.63g Romano cheese
Carbs 3.06g 3.63g Romano cheese
Cholesterol 93mg 104mg Caraway cheese
Vitamin D 20IU Romano cheese
Magnesium 22mg 41mg Romano cheese
Calcium 673mg 1064mg Romano cheese
Potassium 93mg 86mg Caraway cheese
Iron 0.64mg 0.77mg Romano cheese
Sugar 0.73g Caraway cheese
Copper 0.024mg 0.03mg Romano cheese
Zinc 2.94mg 2.58mg Caraway cheese
Phosphorus 490mg 760mg Romano cheese
Sodium 690mg 1433mg Caraway cheese
Vitamin A 1054IU 415IU Caraway cheese
Vitamin A 271µg 96µg Caraway cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0.5µg Romano cheese
Manganese 0.021mg 0.02mg Caraway cheese
Selenium 14.5µg 14.5µg
Vitamin B1 0.031mg 0.037mg Romano cheese
Vitamin B2 0.45mg 0.37mg Caraway cheese
Vitamin B3 0.18mg 0.077mg Caraway cheese
Vitamin B5 0.19mg 0.424mg Romano cheese
Vitamin B6 0.074mg 0.085mg Romano cheese
Vitamin B12 0.27µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Folate 18µg 7µg Caraway cheese
Choline 15.4mg Romano cheese
Saturated Fat 18.584g 17.115g Romano cheese
Monounsaturated Fat 8.275g 7.838g Caraway cheese
Polyunsaturated fat 0.83g 0.593g Caraway cheese
Tryptophan 0.324mg 0.429mg Romano cheese
Threonine 0.896mg 1.171mg Romano cheese
Isoleucine 1.563mg 1.685mg Romano cheese
Leucine 2.412mg 3.071mg Romano cheese
Lysine 2.095mg 2.941mg Romano cheese
Methionine 0.659mg 0.852mg Romano cheese
Phenylalanine 1.326mg 1.71mg Romano cheese
Valine 1.682mg 2.183mg Romano cheese
Histidine 0.884mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caraway cheese 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
20%
Caraway cheese
27%
Romano cheese
Minerals Daily Need Coverage Score
72%
Caraway cheese
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 Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.469g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Caraway cheese
Caraway cheese is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Caraway cheese
Caraway cheese is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Caraway cheese
Caraway cheese contains less Sodium (difference - 743mg)
Which food is lower in glycemic index?
Caraway cheese
Caraway cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Caraway cheese
Caraway cheese is cheaper (difference - $4.6)

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. Caraway cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173413/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.