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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
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% |
| Omega-6 (Linoleic acid) | 12.32g | 72% | |
| 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% |
| Fats | 26.94g | 49.93g | 35% |
| Cholesterol | 104mg | 0mg | 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* | 20 IU | 0 IU | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin K | 2.2µg | 0µg | 2% |
| Vitamin B5 | 0.424mg | 0.471mg | 1% |
| Protein per 100 calories | 8.2g | 3.7g | N/A |
| Calories per 10 g protein | 122kcal | 274kcal | N/A |
| Weight per 100 calories | 26g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 0.49 | 12 | N/A |
| 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 | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.002g | 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 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% |
