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  6. Romano cheese vs. Wheat Bread

Romano cheese vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and wheat Bread

  • Romano cheese has more calcium, phosphorus, and vitamin B12; however, wheat Bread is higher in manganese, iron, vitamin B3, and selenium.
  • Romano cheese covers your daily need for calcium, 90% more than wheat Bread.
  • Wheat Bread has less cholesterol.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Cheese, romano and Bread, wheat, toasted.

Infographic

Romano cheese vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CalciumCalcium +544.8%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +304.3%
Contains more MagnesiumMagnesium +43.9%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +431.2%
Contains more CopperCopper +560%
Contains less SodiumSodium -58.1%
Contains more ManganeseManganese +6785%
Contains more SeleniumSelenium +130.3%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1086.5%
Contains more Vitamin B3Vitamin B3 +8016.9%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +159.1%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +43.5%
~equal in Vitamin E ~0.24mg
~equal in Vitamin B2 ~0.382mg
~equal in Vitamin B5 ~0.456mg

All nutrients comparison - raw data values

Nutrient Romano cheese Wheat Bread DV% diff.
Calcium 1064mg 165mg 90%
Phosphorus 760mg 188mg 82%
Saturated fat 17.115g 0.989g 73%
Manganese 0.02mg 1.377mg 59%
Vitamin B12 1.12µg 0µg 47%
Iron 0.77mg 4.09mg 42%
Vitamin B3 0.077mg 6.25mg 39%
Protein 31.8g 12.96g 38%
Sodium 1433mg 601mg 36%
Cholesterol 104mg 0mg 35%
Fats 26.94g 4.27g 35%
Vitamin B1 0.037mg 0.439mg 34%
Selenium 14.5µg 33.4µg 34%
Folate 7µg 86µg 20%
Fiber 0g 4.7g 19%
Copper 0.03mg 0.198mg 19%
Carbs 3.63g 55.77g 17%
Monounsaturated fat 7.838g 1.019g 17%
Vitamin A 96µg 0µg 11%
Zinc 2.58mg 1.47mg 10%
Polyunsaturated fat 0.593g 1.72g 8%
Vitamin B6 0.085mg 0.153mg 5%
Calories 387kcal 313kcal 4%
Potassium 86mg 223mg 4%
Magnesium 41mg 59mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 5.7µg 3%
Choline 15.4mg 22.1mg 1%
Vitamin B2 0.37mg 0.382mg 1%
Vitamin B5 0.424mg 0.456mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 3.63g 51.07g N/A
Sugar 0.73g 6.42g N/A
Vitamin E 0.23mg 0.24mg 0%
Tryptophan 0.429mg 0.092mg 0%
Threonine 1.171mg 0.299mg 0%
Isoleucine 1.685mg 0.258mg 0%
Leucine 3.071mg 0.461mg 0%
Lysine 2.941mg 0.215mg 0%
Methionine 0.852mg 0.105mg 0%
Phenylalanine 1.71mg 0.315mg 0%
Valine 2.183mg 0.31mg 0%
Histidine 1.231mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +145.4%
Contains more FatsFats +530.9%
Contains more WaterWater +27.6%
Contains more OtherOther +142.6%
Contains more CarbsCarbs +1436.4%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +669.2%
Contains less Sat. FatSaturated fat -94.2%
Contains more Poly. FatPolyunsaturated fat +190.1%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.