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
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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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.18 g
Fats:
29.2 g
Carbs:
3.06 g
Water:
39.28 g
Other:
3.28 g
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
Saturated fat:
Sat. Fat
18.584 g
Monounsaturated fat:
Mono. Fat
8.275 g
Polyunsaturated fat:
Poly. Fat
0.83 g
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.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
22%
26%
Minerals Daily Need Coverage Score
72%
106%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in Saturated fat?
Romano cheese is lower in Saturated fat (difference - 1.469g)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Caraway cheese is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Caraway cheese is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Caraway cheese contains less Sodium (difference - 743mg)
Which food is lower in glycemic index?
Caraway cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Caraway cheese is cheaper (difference - $4.6)