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  6. Romano cheese vs. Black gram

Romano cheese vs. Black gram — In-Depth Nutrition Comparison

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Differences between romano cheese and black gram

  • Romano cheese has more calcium and phosphorus, while black gram has more copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram's daily need coverage for copper is 106% higher.
  • Black gram contains 150 times less saturated fat than romano cheese. Romano cheese contains 17.115g of saturated fat, while black gram contains 0.114g.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of black gram is 43.

The food types used in this comparison are Cheese, romano and Mungo beans, mature seeds, raw.

Infographic

Romano cheese vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +671%
Contains more PhosphorusPhosphorus +100.5%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +551.2%
Contains more PotassiumPotassium +1043%
Contains more IronIron +883.1%
Contains more CopperCopper +3170%
Contains more ZincZinc +29.8%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +7535%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +637.8%
Contains more Vitamin B3Vitamin B3 +1779.2%
Contains more Vitamin B5Vitamin B5 +113.7%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more FolateFolate +2985.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Black gram DV% diff.
Copper 0.03mg 0.981mg 106%
Calcium 1064mg 138mg 93%
Iron 0.77mg 7.57mg 85%
Saturated fat 17.115g 0.114g 77%
Fiber 0g 18.3g 73%
Manganese 0.02mg 1.527mg 66%
Sodium 1433mg 38mg 61%
Magnesium 41mg 267mg 54%
Phosphorus 760mg 379mg 54%
Folate 7µg 216µg 52%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 1.64g 39%
Cholesterol 104mg 0mg 35%
Potassium 86mg 983mg 26%
Vitamin B1 0.037mg 0.273mg 20%
Monounsaturated fat 7.838g 0.085g 19%
Carbs 3.63g 58.99g 18%
Vitamin B6 0.085mg 0.281mg 15%
Protein 31.8g 25.21g 13%
Selenium 14.5µg 8.2µg 11%
Vitamin A 96µg 1µg 11%
Vitamin B5 0.424mg 0.906mg 10%
Vitamin B3 0.077mg 1.447mg 9%
Vitamin B2 0.37mg 0.254mg 9%
Zinc 2.58mg 3.35mg 7%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 1.071g 3%
Choline 15.4mg 3%
Calories 387kcal 341kcal 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Net carbs 3.63g 40.69g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.263mg 0%
Threonine 1.171mg 0.875mg 0%
Isoleucine 1.685mg 1.287mg 0%
Leucine 3.071mg 2.089mg 0%
Lysine 2.941mg 1.674mg 0%
Methionine 0.852mg 0.367mg 0%
Phenylalanine 1.71mg 1.473mg 0%
Valine 2.183mg 1.416mg 0%
Histidine 1.231mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more ProteinProtein +26.1%
Contains more FatsFats +1542.7%
Contains more WaterWater +186.2%
Contains more OtherOther +100%
Contains more CarbsCarbs +1525.1%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +9121.2%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +80.6%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.