Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Romano cheese vs. Almond — In-Depth Nutrition Comparison

Compare

How are Romano cheese and Almond different?

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

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

Infographic

Romano cheese vs Almond 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.
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%
Almond
7
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%
Almond
8
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 E Vitamin 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
Almond
2
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
Almond
3
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 Almond
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 Almond Opinion
Calories 387kcal 579kcal Almond
Protein 31.8g 21.15g Romano cheese
Fats 26.94g 49.93g Almond
Net carbs 3.63g 9.05g Almond
Carbs 3.63g 21.55g Almond
Cholesterol 104mg 0mg Almond
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 270mg Almond
Calcium 1064mg 269mg Romano cheese
Potassium 86mg 733mg Almond
Iron 0.77mg 3.71mg Almond
Sugar 0.73g 4.35g Romano cheese
Fiber 0g 12.5g Almond
Copper 0.03mg 1.031mg Almond
Zinc 2.58mg 3.12mg Almond
Starch 0.72g Almond
Phosphorus 760mg 481mg Romano cheese
Sodium 1433mg 1mg Almond
Vitamin A 415IU 2IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 25.63mg Almond
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 2.179mg Almond
Selenium 14.5µg 4.1µg Romano cheese
Vitamin B1 0.037mg 0.205mg Almond
Vitamin B2 0.37mg 1.138mg Almond
Vitamin B3 0.077mg 3.618mg Almond
Vitamin B5 0.424mg 0.471mg Almond
Vitamin B6 0.085mg 0.137mg Almond
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Folate 7µg 44µg Almond
Trans Fat 0.015g Romano cheese
Choline 15.4mg 52.1mg Almond
Saturated Fat 17.115g 3.802g Almond
Monounsaturated Fat 7.838g 31.551g Almond
Polyunsaturated fat 0.593g 12.329g Almond
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 Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Almond
Minerals Daily Need Coverage Score
106%
Romano cheese
142%
Almond

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