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  6. Cardamom vs. Romano cheese

Cardamom vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between cardamom and romano cheese

  • Cardamom is richer in manganese, iron, fiber, magnesium, and zinc, yet romano cheese is richer in phosphorus, calcium, and vitamin B12.
  • Daily need coverage for manganese for cardamom is 1217% higher.
  • Cardamom contains less saturated fat.
  • Cardamom has a lower glycemic index than romano cheese.

Food types used in this article are Spices, cardamom and Cheese, romano.

Infographic

Cardamom vs Romano cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
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 +458.5%
Contains more PotassiumPotassium +1201.2%
Contains more IronIron +1714.3%
Contains more CopperCopper +1176.7%
Contains more ZincZinc +189.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +139900%
Contains more CalciumCalcium +177.8%
Contains more PhosphorusPhosphorus +327%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +435.1%
Contains more Vitamin B3Vitamin B3 +1331.2%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cardamom Romano cheese DV% diff.
Manganese 28mg 0.02mg 1217%
Iron 13.97mg 0.77mg 165%
Fiber 28g 0g 112%
Phosphorus 178mg 760mg 83%
Saturated fat 0.68g 17.115g 75%
Calcium 383mg 1064mg 68%
Sodium 18mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Magnesium 229mg 41mg 45%
Zinc 7.47mg 2.58mg 44%
Protein 10.76g 31.8g 42%
Copper 0.383mg 0.03mg 39%
Cholesterol 0mg 104mg 35%
Fats 6.7g 26.94g 31%
Potassium 1119mg 86mg 30%
Selenium 14.5µg 26%
Vitamin C 21mg 0mg 23%
Carbs 68.47g 3.63g 22%
Monounsaturated fat 0.87g 7.838g 17%
Vitamin B2 0.182mg 0.37mg 14%
Vitamin B1 0.198mg 0.037mg 13%
Vitamin A 0µg 96µg 11%
Vitamin B6 0.23mg 0.085mg 11%
Vitamin B5 0.424mg 8%
Vitamin B3 1.102mg 0.077mg 6%
Calories 311kcal 387kcal 4%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Folate 7µg 2%
Polyunsaturated fat 0.43g 0.593g 1%
Net carbs 40.47g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 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 +1786.2%
Contains more ProteinProtein +195.5%
Contains more FatsFats +302.1%
Contains more WaterWater +273.3%
Contains more OtherOther +16.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 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 -96%
Contains more Mono. FatMonounsaturated fat +800.9%
Contains more Poly. FatPolyunsaturated fat +37.9%

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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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.