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.
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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.
| 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.
| 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
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
106%
56%
Comparison summary
Which food contains less Sodium?
Romano cheese contains less Sodium (difference - 915mg)
Which food is lower in Cholesterol?
Caper is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Caper is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated fat?
Caper is lower in Saturated fat (difference - 16.882g)
Which food is lower in glycemic index?
Caper is lower in glycemic index (difference - 27)
Which food is cheaper?
Caper is cheaper (difference - $4.6)
Which food is richer in minerals?
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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.