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 for almonds is 169% higher.
- Almonds have less sodium.
- Almonds have a lower glycemic index (0) than romano cheese (27).
Cheese, romano and Nuts, almonds are the varieties used in this article.
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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 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.
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.23mg | 25.63mg | 169% |
| Copper | 0.03mg | 1.031mg | 111% |
| Manganese | 0.02mg | 2.179mg | 94% |
| Calcium | 1064mg | 269mg | 80% |
| Polyunsaturated fat | 0.593g | 12.329g | 78% |
| Sodium | 1433mg | 1mg | 62% |
| Saturated fat | 17.115g | 3.802g | 61% |
| Vitamin B2 | 0.37mg | 1.138mg | 59% |
| Monounsaturated fat | 7.838g | 31.551g | 59% |
| Magnesium | 41mg | 270mg | 55% |
| Fiber | 0g | 12.5g | 50% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Phosphorus | 760mg | 481mg | 40% |
| Iron | 0.77mg | 3.71mg | 37% |
| Cholesterol | 104mg | 0mg | 35% |
| Fats | 26.94g | 49.93g | 35% |
| Vitamin B3 | 0.077mg | 3.618mg | 22% |
| Protein | 31.8g | 21.15g | 21% |
| Potassium | 86mg | 733mg | 19% |
| Selenium | 14.5µg | 4.1µg | 19% |
| Vitamin B1 | 0.037mg | 0.205mg | 14% |
| Vitamin A | 96µg | 0µg | 11% |
| Calories | 387kcal | 579kcal | 10% |
| Folate | 7µg | 44µg | 9% |
| Choline | 15.4mg | 52.1mg | 7% |
| Carbs | 3.63g | 21.55g | 6% |
| Zinc | 2.58mg | 3.12mg | 5% |
| Vitamin B6 | 0.085mg | 0.137mg | 4% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin D | 20IU | 0IU | 3% |
| Vitamin K | 2.2µg | 0µg | 2% |
| Vitamin B5 | 0.424mg | 0.471mg | 1% |
| Net carbs | 3.63g | 9.05g | N/A |
| Sugar | 0.73g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.429mg | 0.211mg | 0% |
| Threonine | 1.171mg | 0.601mg | 0% |
| Isoleucine | 1.685mg | 0.751mg | 0% |
| Leucine | 3.071mg | 1.473mg | 0% |
| Lysine | 2.941mg | 0.568mg | 0% |
| Methionine | 0.852mg | 0.157mg | 0% |
| Phenylalanine | 1.71mg | 1.132mg | 0% |
| Valine | 2.183mg | 0.855mg | 0% |
| Histidine | 1.231mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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% |
