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Romano cheese vs. Caper — In-Depth Nutrition Comparison

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Important differences between romano cheese and caper

  • Romano cheese has more phosphorus, calcium, vitamin B12, selenium, and zinc; however, caper has more copper and vitamin K.
  • Romano cheese's daily need coverage for phosphorus is 107% more.
  • Caper is lower in cholesterol.

The food varieties used in the comparison are Cheese, romano and Capers, canned.

Infographic

Romano cheese vs Caper 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%
Caper
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more MagnesiumMagnesium +24.2%
Contains more CalciumCalcium +2560%
Contains more PotassiumPotassium +115%
Contains more ZincZinc +706.3%
Contains more PhosphorusPhosphorus +7500%
Contains less SodiumSodium -39%
Contains more SeleniumSelenium +1108.3%
Contains more IronIron +116.9%
Contains more CopperCopper +1146.7%
Contains more ManganeseManganese +290%

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%
Caper
5
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin AVitamin A +1271.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +105.6%
Contains more Vitamin B2Vitamin B2 +166.2%
Contains more Vitamin B5Vitamin B5 +1470.4%
Contains more Vitamin B6Vitamin B6 +269.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +136.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +282.6%
Contains more Vitamin B3Vitamin B3 +746.8%
Contains more Vitamin KVitamin K +1018.2%
Contains more FolateFolate +228.6%

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
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +1247.5%
Contains more FatsFats +3032.6%
Contains more CarbsCarbs +34.7%
Contains more WaterWater +171.3%
Contains more OtherOther +19.6%

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
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains more Mono. FatMonounsaturated fat +12341.3%
Contains more Poly. FatPolyunsaturated fat +95.1%
Contains less Sat. FatSaturated fat -98.6%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Caper DV% diff.
Phosphorus 760mg 10mg 107%
Calcium 1064mg 40mg 102%
Saturated fat 17.115g 0.233g 77%
Protein 31.8g 2.36g 59%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.86g 40%
Sodium 1433mg 2348mg 40%
Copper 0.03mg 0.374mg 38%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 1.2µg 24%
Zinc 2.58mg 0.32mg 21%
Monounsaturated fat 7.838g 0.063g 19%
Vitamin K 2.2µg 24.6µg 19%
Vitamin B2 0.37mg 0.139mg 18%
Calories 387kcal 23kcal 18%
Fiber 0g 3.2g 13%
Iron 0.77mg 1.67mg 11%
Vitamin A 96µg 7µg 10%
Vitamin B5 0.424mg 0.027mg 8%
Vitamin C 0mg 4.3mg 5%
Vitamin B6 0.085mg 0.023mg 5%
Vitamin B3 0.077mg 0.652mg 4%
Folate 7µg 23µg 4%
Vitamin E 0.23mg 0.88mg 4%
Manganese 0.02mg 0.078mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B1 0.037mg 0.018mg 2%
Choline 15.4mg 6.5mg 2%
Magnesium 41mg 33mg 2%
Polyunsaturated fat 0.593g 0.304g 2%
Potassium 86mg 40mg 1%
Net carbs 3.63g 1.69g N/A
Carbs 3.63g 4.89g 0%
Sugar 0.73g 0.41g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - DPA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Caper
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
13%
Caper
Minerals Daily Need Coverage Score
106%
Romano cheese
56%
Caper

Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 915mg)
Which food is lower in Cholesterol?
Caper
Caper is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 16.882g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 27)
Which food is cheaper?
Caper
Caper is cheaper (difference - $4.6)
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.
Which food is richer in vitamins?
?
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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.