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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 1054IU of vitamin A, while romano cheese has 415IU.
  • 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% 90% 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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin AVitamin A +182.3%
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

All nutrients comparison - raw data values

Nutrient Caraway cheese Romano cheese DV% diff.
Calcium 673mg 1064mg 39%
Phosphorus 490mg 760mg 39%
Vitamin B12 0.27µg 1.12µg 35%
Sodium 690mg 1433mg 32%
Vitamin A 271µg 96µg 19%
Protein 25.18g 31.8g 13%
Saturated fat 18.584g 17.115g 7%
Vitamin B2 0.45mg 0.37mg 6%
Vitamin B5 0.19mg 0.424mg 5%
Magnesium 22mg 41mg 5%
Cholesterol 93mg 104mg 4%
Vitamin D 0.5µg 3%
Folate 18µg 7µg 3%
Zinc 2.94mg 2.58mg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Fats 29.2g 26.94g 3%
Polyunsaturated fat 0.83g 0.593g 2%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Iron 0.64mg 0.77mg 2%
Calories 376kcal 387kcal 1%
Monounsaturated fat 8.275g 7.838g 1%
Vitamin B6 0.074mg 0.085mg 1%
Vitamin B1 0.031mg 0.037mg 1%
Vitamin B3 0.18mg 0.077mg 1%
Copper 0.024mg 0.03mg 1%
Carbs 3.06g 3.63g 0%
Net carbs 3.06g 3.63g N/A
Potassium 93mg 86mg 0%
Sugar 0.73g N/A
Selenium 14.5µg 14.5µg 0%
Manganese 0.021mg 0.02mg 0%
Tryptophan 0.324mg 0.429mg 0%
Threonine 0.896mg 1.171mg 0%
Isoleucine 1.563mg 1.685mg 0%
Leucine 2.412mg 3.071mg 0%
Lysine 2.095mg 2.941mg 0%
Methionine 0.659mg 0.852mg 0%
Phenylalanine 1.326mg 1.71mg 0%
Valine 1.682mg 2.183mg 0%
Histidine 0.884mg 1.231mg 0%

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

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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.