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  6. Romano cheese vs. Arborio rice

Romano cheese vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between romano cheese and arborio rice

  • Romano cheese has more calcium, phosphorus, vitamin B12, vitamin B2, and zinc, while arborio rice has more manganese and folate.
  • Romano cheese's daily need coverage for calcium is 106% higher.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Cheese, romano and Rice, white, short-grain, enriched, cooked.

Infographic

Romano cheese vs Arborio rice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +106300%
Contains more PotassiumPotassium +230.8%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +2203%
Contains more SeleniumSelenium +93.3%
Contains more IronIron +89.6%
Contains more CopperCopper +140%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1685%

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% 32% 4.6% 7.5% 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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2212.5%
Contains more Vitamin B6Vitamin B6 +44.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +343.2%
Contains more Vitamin B3Vitamin B3 +1839%
Contains more FolateFolate +742.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.397mg

All nutrients comparison - raw data values

Nutrient Romano cheese Arborio rice DV% diff.
Calcium 1064mg 1mg 106%
Phosphorus 760mg 33mg 104%
Saturated fat 17.115g 0.051g 78%
Sodium 1433mg 0mg 62%
Protein 31.8g 2.36g 59%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.19g 41%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.016mg 27%
Zinc 2.58mg 0.4mg 20%
Monounsaturated fat 7.838g 0.058g 19%
Manganese 0.02mg 0.357mg 15%
Calories 387kcal 130kcal 13%
Folate 7µg 59µg 13%
Selenium 14.5µg 7.5µg 13%
Vitamin B1 0.037mg 0.164mg 11%
Vitamin A 96µg 0µg 11%
Iron 0.77mg 1.46mg 9%
Vitamin B3 0.077mg 1.493mg 9%
Magnesium 41mg 8mg 8%
Carbs 3.63g 28.73g 8%
Copper 0.03mg 0.072mg 5%
Polyunsaturated fat 0.593g 0.05g 4%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.085mg 0.059mg 2%
Vitamin K 2.2µg 2%
Potassium 86mg 26mg 2%
Vitamin E 0.23mg 2%
Vitamin B5 0.424mg 0.397mg 1%
Net carbs 3.63g 28.73g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.027mg 0%
Threonine 1.171mg 0.084mg 0%
Isoleucine 1.685mg 0.102mg 0%
Leucine 3.071mg 0.195mg 0%
Lysine 2.941mg 0.085mg 0%
Methionine 0.852mg 0.056mg 0%
Phenylalanine 1.71mg 0.126mg 0%
Valine 2.183mg 0.144mg 0%
Histidine 1.231mg 0.056mg 0%

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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +1247.5%
Contains more FatsFats +14078.9%
Contains more OtherOther +3436.8%
Contains more CarbsCarbs +691.5%
Contains more WaterWater +121.7%

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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +13413.8%
Contains more Poly. FatPolyunsaturated fat +1086%
Contains less Sat. FatSaturated fat -99.7%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.