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Romano cheese vs. Buckwheat — In-Depth Nutrition Comparison

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How are romano cheese and buckwheat different?

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc, while buckwheat is higher in manganese.
  • Romano cheese covers your daily need for calcium, 106% more than buckwheat.
  • Buckwheat is lower in cholesterol.
  • Buckwheat has a higher glycemic index (51) than romano cheese (27).

Cheese, romano and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Romano cheese vs Buckwheat infographic
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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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +15100%
Contains more ZincZinc +323%
Contains more PhosphorusPhosphorus +985.7%
Contains more SeleniumSelenium +559.1%
Contains more MagnesiumMagnesium +24.4%
Contains more CopperCopper +386.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1915%
~equal in Potassium ~88mg
~equal in Iron ~0.8mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +848.7%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin B3Vitamin B3 +1120.8%
Contains more FolateFolate +100%
Contains more CholineCholine +30.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B6 ~0.077mg

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +840.8%
Contains more FatsFats +4245.2%
Contains more OtherOther +1462.8%
Contains more CarbsCarbs +449.3%
Contains more WaterWater +144.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +4069.1%
Contains more Poly. FatPolyunsaturated fat +215.4%
Contains less Sat. FatSaturated fat -99.2%

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 Buckwheat
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Buckwheat DV% diff.
Calcium 1064mg 7mg 106%
Phosphorus 760mg 70mg 99%
Saturated fat 17.115g 0.134g 77%
Sodium 1433mg 4mg 62%
Protein 31.8g 3.38g 57%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.62g 40%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.039mg 25%
Selenium 14.5µg 2.2µg 22%
Monounsaturated fat 7.838g 0.188g 19%
Zinc 2.58mg 0.61mg 18%
Manganese 0.02mg 0.403mg 17%
Calories 387kcal 92kcal 15%
Copper 0.03mg 0.146mg 13%
Fiber 0g 2.7g 11%
Vitamin A 96µg 0µg 11%
Vitamin B3 0.077mg 0.94mg 5%
Carbs 3.63g 19.94g 5%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.593g 0.188g 3%
Magnesium 41mg 51mg 2%
Folate 7µg 14µg 2%
Vitamin B5 0.424mg 0.359mg 1%
Vitamin B6 0.085mg 0.077mg 1%
Choline 15.4mg 20.1mg 1%
Vitamin E 0.23mg 0.09mg 1%
Net carbs 3.63g 17.24g N/A
Potassium 86mg 88mg 0%
Iron 0.77mg 0.8mg 0%
Sugar 0.73g 0.9g N/A
Vitamin B1 0.037mg 0.04mg 0%
Vitamin K 2.2µg 1.9µg 0%
Tryptophan 0.429mg 0.049mg 0%
Threonine 1.171mg 0.129mg 0%
Isoleucine 1.685mg 0.127mg 0%
Leucine 3.071mg 0.212mg 0%
Lysine 2.941mg 0.172mg 0%
Methionine 0.852mg 0.044mg 0%
Phenylalanine 1.71mg 0.133mg 0%
Valine 2.183mg 0.173mg 0%
Histidine 1.231mg 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

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

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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
26%
Romano cheese
8%
Buckwheat
Minerals Daily Need Coverage Score
106%
Romano cheese
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.17g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1429mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 16.981g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $2.2)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.