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  6. Cereal vs. Romano cheese

Cereal vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between Cereal and Romano cheese?

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Zinc, while Romano cheese is higher in Calcium, and Phosphorus.
  • Cereal's daily need coverage for Vitamin B1 is 521% higher.
  • Romano cheese has 385 times less Vitamin B3 than Cereal. Cereal has 29.62mg of Vitamin B3, while Romano cheese has 0.077mg.
  • Cereal is lower in Saturated Fat.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cheese, romano types in this comparison.

Infographic

Cereal 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.
Cereal
Cereal
6
:
4
Romano cheese
Romano cheese
Contains more Iron +4323.4%
Contains more Potassium +22.1%
Contains less Sodium -44.5%
Contains more Zinc +194.6%
Contains more Copper +356.7%
Contains more Manganese +3850%
Contains more Calcium +10540%
Contains more Magnesium +115.8%
Contains more Phosphorus +887%
Contains more Selenium +130.2%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +4323.4%
Contains more Potassium +22.1%
Contains less Sodium -44.5%
Contains more Zinc +194.6%
Contains more Copper +356.7%
Contains more Manganese +3850%
Contains more Calcium +10540%
Contains more Magnesium +115.8%
Contains more Phosphorus +887%
Contains more Selenium +130.2%

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.
Cereal
Cereal
6
:
6
Romano cheese
Romano cheese
Contains more Vitamin A +572.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16894.6%
Contains more Vitamin B2 +945.9%
Contains more Vitamin B3 +38367.5%
Contains more Vitamin B6 +6942.4%
Contains more Vitamin E +187.5%
Contains more Vitamin B5 +87.6%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin A +572.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16894.6%
Contains more Vitamin B2 +945.9%
Contains more Vitamin B3 +38367.5%
Contains more Vitamin B6 +6942.4%
Contains more Vitamin E +187.5%
Contains more Vitamin B5 +87.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
1
:
4
Romano cheese
Romano cheese
Contains more Carbs +2292.6%
Contains more Protein +424.8%
Contains more Fats +2394.4%
Contains more Water +717.7%
Contains more Other +201.3%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Romano cheese
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 Carbs +2292.6%
Contains more Protein +424.8%
Contains more Fats +2394.4%
Contains more Water +717.7%
Contains more Other +201.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +3742.2%
Contains more Polyunsaturated fat +67.5%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +3742.2%
Contains more Polyunsaturated fat +67.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Romano cheese Opinion
Net carbs 85.45g 3.63g Cereal
Protein 6.06g 31.8g Romano cheese
Fats 1.08g 26.94g Romano cheese
Carbs 86.85g 3.63g Cereal
Calories 378kcal 387kcal Romano cheese
Fructose 0.26g Cereal
Sugar 10.35g 0.73g Romano cheese
Fiber 1.4g 0g Cereal
Calcium 10mg 1064mg Romano cheese
Iron 34.06mg 0.77mg Cereal
Magnesium 19mg 41mg Romano cheese
Phosphorus 77mg 760mg Romano cheese
Potassium 105mg 86mg Cereal
Sodium 795mg 1433mg Cereal
Zinc 7.6mg 2.58mg Cereal
Copper 0.137mg 0.03mg Cereal
Manganese 0.79mg 0.02mg Cereal
Selenium 6.3µg 14.5µg Romano cheese
Vitamin A 2792IU 415IU Cereal
Vitamin A RAE 814µg 96µg Cereal
Vitamin E 0.08mg 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.037mg Cereal
Vitamin B2 3.87mg 0.37mg Cereal
Vitamin B3 29.62mg 0.077mg Cereal
Vitamin B5 0.226mg 0.424mg Romano cheese
Vitamin B6 5.986mg 0.085mg Cereal
Folate 7µg Romano cheese
Vitamin B12 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Tryptophan 0.066mg 0.429mg Romano cheese
Threonine 0.241mg 1.171mg Romano cheese
Isoleucine 0.26mg 1.685mg Romano cheese
Leucine 0.767mg 3.071mg Romano cheese
Lysine 0.113mg 2.941mg Romano cheese
Methionine 0.13mg 0.852mg Romano cheese
Phenylalanine 0.365mg 1.71mg Romano cheese
Valine 0.344mg 2.183mg Romano cheese
Histidine 0.162mg 1.231mg Romano cheese
Cholesterol 104mg Cereal
Saturated Fat 0.26g 17.115g Cereal
Monounsaturated Fat 0.204g 7.838g Romano cheese
Polyunsaturated fat 0.354g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
393%
Cereal
28%
Romano cheese
Minerals Daily Need Coverage Score
183%
Cereal
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 9.62g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Cereal
Cereal contains less Sodium (difference - 638mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 16.855g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $4.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.