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  6. Romano cheese vs. Bulgur dry

Romano cheese vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between romano cheese and bulgur dry

  • Romano cheese has more calcium, phosphorus, and vitamin B12; however, bulgur dry is richer in manganese, fiber, copper, and vitamin B3.
  • Bulgur dry covers your daily manganese needs 132% more than romano cheese.
  • Bulgur dry contains less cholesterol.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of romano cheese is 27.

Specific food types used in this comparison are Cheese, romano and Bulgur, dry.

Infographic

Romano cheese vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +2940%
Contains more ZincZinc +33.7%
Contains more PhosphorusPhosphorus +153.3%
Contains more SeleniumSelenium +530.4%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +376.7%
Contains more IronIron +219.5%
Contains more CopperCopper +1016.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +15140%

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +221.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin B1Vitamin B1 +527%
Contains more Vitamin B3Vitamin B3 +6541.6%
Contains more Vitamin B5Vitamin B5 +146.5%
Contains more Vitamin B6Vitamin B6 +302.4%
Contains more FolateFolate +285.7%
Contains more CholineCholine +82.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Bulgur dry DV% diff.
Manganese 0.02mg 3.048mg 132%
Calcium 1064mg 35mg 103%
Saturated fat 17.115g 0.232g 77%
Phosphorus 760mg 300mg 66%
Sodium 1433mg 17mg 62%
Fiber 0g 12.5g 50%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 1.33g 39%
Protein 31.8g 12.29g 39%
Cholesterol 104mg 0mg 35%
Copper 0.03mg 0.335mg 34%
Vitamin B3 0.077mg 5.114mg 31%
Magnesium 41mg 164mg 29%
Carbs 3.63g 75.87g 24%
Selenium 14.5µg 2.3µg 22%
Iron 0.77mg 2.46mg 21%
Vitamin B2 0.37mg 0.115mg 20%
Vitamin B6 0.085mg 0.342mg 20%
Monounsaturated fat 7.838g 0.173g 19%
Vitamin B1 0.037mg 0.232mg 16%
Vitamin B5 0.424mg 1.045mg 12%
Vitamin A 96µg 0µg 11%
Potassium 86mg 410mg 10%
Zinc 2.58mg 1.93mg 6%
Folate 7µg 27µg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 28.1mg 2%
Calories 387kcal 342kcal 2%
Vitamin E 0.23mg 0.06mg 1%
Net carbs 3.63g 63.37g N/A
Sugar 0.73g 0.41g N/A
Vitamin K 2.2µg 1.9µg 0%
Polyunsaturated fat 0.593g 0.541g 0%
Tryptophan 0.429mg 0.19mg 0%
Threonine 1.171mg 0.354mg 0%
Isoleucine 1.685mg 0.455mg 0%
Leucine 3.071mg 0.83mg 0%
Lysine 2.941mg 0.339mg 0%
Methionine 0.852mg 0.19mg 0%
Phenylalanine 1.71mg 0.58mg 0%
Valine 2.183mg 0.554mg 0%
Histidine 1.231mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +158.7%
Contains more FatsFats +1925.6%
Contains more WaterWater +243.4%
Contains more OtherOther +345%
Contains more CarbsCarbs +1990.1%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +4430.6%
Contains less Sat. FatSaturated fat -98.6%
~equal in Polyunsaturated fat ~0.541g

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.