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Romano cheese vs. Almonds — In-Depth Nutrition Comparison

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How are Romano cheese and Almonds different?

  • Romano cheese is higher in Calcium, and Vitamin B12, however, Almonds are richer in Vitamin E, Copper, Manganese, Vitamin B2, Magnesium, and Fiber.
  • Daily need coverage for Vitamin E from Almonds is 169% higher.
  • Almonds have less Sodium.

Cheese, romano and Nuts, almonds are the varieties used in this article.

Infographic

Romano cheese vs Almonds 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more CalciumCalcium +295.5%
Contains more PhosphorusPhosphorus +58%
Contains more SeleniumSelenium +253.7%
Contains more MagnesiumMagnesium +558.5%
Contains more PotassiumPotassium +752.3%
Contains more IronIron +381.8%
Contains more CopperCopper +3336.7%
Contains more ZincZinc +20.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +10795%

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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +20650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +11043.5%
Contains more Vitamin B1Vitamin B1 +454.1%
Contains more Vitamin B2Vitamin B2 +207.6%
Contains more Vitamin B3Vitamin B3 +4598.7%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more Vitamin B6Vitamin B6 +61.2%
Contains more FolateFolate +528.6%
Contains more CholineCholine +238.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +50.4%
Contains more WaterWater +600.9%
Contains more OtherOther +127%
Contains more FatsFats +85.3%
Contains more CarbsCarbs +493.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -77.8%
Contains more Mono. FatMonounsaturated Fat +302.5%
Contains more Poly. FatPolyunsaturated fat +1979.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Almonds Opinion
Calories 387kcal 579kcal Almonds
Protein 31.8g 21.15g Romano cheese
Fats 26.94g 49.93g Almonds
Net carbs 3.63g 9.05g Almonds
Carbs 3.63g 21.55g Almonds
Cholesterol 104mg 0mg Almonds
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 270mg Almonds
Calcium 1064mg 269mg Romano cheese
Potassium 86mg 733mg Almonds
Iron 0.77mg 3.71mg Almonds
Sugar 0.73g 4.35g Romano cheese
Fiber 0g 12.5g Almonds
Copper 0.03mg 1.031mg Almonds
Zinc 2.58mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 760mg 481mg Romano cheese
Sodium 1433mg 1mg Almonds
Vitamin A 415IU 2IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 25.63mg Almonds
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 2.179mg Almonds
Selenium 14.5µg 4.1µg Romano cheese
Vitamin B1 0.037mg 0.205mg Almonds
Vitamin B2 0.37mg 1.138mg Almonds
Vitamin B3 0.077mg 3.618mg Almonds
Vitamin B5 0.424mg 0.471mg Almonds
Vitamin B6 0.085mg 0.137mg Almonds
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Folate 7µg 44µg Almonds
Trans Fat 0.015g Romano cheese
Choline 15.4mg 52.1mg Almonds
Saturated Fat 17.115g 3.802g Almonds
Monounsaturated Fat 7.838g 31.551g Almonds
Polyunsaturated fat 0.593g 12.329g Almonds
Tryptophan 0.429mg 0.211mg Romano cheese
Threonine 1.171mg 0.601mg Romano cheese
Isoleucine 1.685mg 0.751mg Romano cheese
Leucine 3.071mg 1.473mg Romano cheese
Lysine 2.941mg 0.568mg Romano cheese
Methionine 0.852mg 0.157mg Romano cheese
Phenylalanine 1.71mg 1.132mg Romano cheese
Valine 2.183mg 0.855mg Romano cheese
Histidine 1.231mg 0.539mg Romano cheese
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Almonds
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
27%
Romano cheese
78%
Almonds
Minerals Daily Need Coverage Score
106%
Romano cheese
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.62g)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 1432mg)
Which food is lower in Saturated Fat?
Almonds
Almonds is lower in Saturated Fat (difference - 13.313g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 27)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $2.2)
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
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.

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
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.