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  6. Romano cheese vs. Caraway cheese

Romano cheese vs. Caraway cheese — In-Depth Nutrition Comparison

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What are the main differences between romano cheese and caraway cheese?

  • Romano cheese is richer in calcium, phosphorus, and vitamin B12, while caraway cheese is higher in vitamin A and vitamin B2.
  • Romano cheese's daily need coverage for calcium is 39% higher.
  • Caraway cheese has 4 times less vitamin B12 than romano cheese. Romano cheese has 1.12µg of vitamin B12, while caraway cheese has 0.27µg.
  • Caraway cheese is lower in sodium.

We used Cheese, romano and Cheese, caraway types in this comparison.

Infographic

Romano cheese vs Caraway cheese 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 16% 202% 8.2% 24% 8% 80% 210% 90% 2.7% 79%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +58.1%
Contains more IronIron +20.3%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +55.1%
Contains more ZincZinc +14%
Contains less SodiumSodium -51.8%
~equal in Potassium ~93mg
~equal in Manganese ~0.021mg
~equal in Selenium ~14.5µg

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% 90% 0% 0% 7.8% 104% 3.4% 11% 17% 34% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin B12Vitamin B12 +314.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +182.3%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B3Vitamin B3 +133.8%
Contains more FolateFolate +157.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Caraway cheese DV% diff.
Calcium 1064mg 673mg 39%
Phosphorus 760mg 490mg 39%
Vitamin B12 1.12µg 0.27µg 35%
Sodium 1433mg 690mg 32%
Vitamin A 96µg 271µg 19%
Protein 31.8g 25.18g 13%
Saturated fat 17.115g 18.584g 7%
Vitamin B2 0.37mg 0.45mg 6%
Vitamin B5 0.424mg 0.19mg 5%
Magnesium 41mg 22mg 5%
Cholesterol 104mg 93mg 4%
Vitamin D 0.5µg 3%
Folate 7µg 18µg 3%
Zinc 2.58mg 2.94mg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Fats 26.94g 29.2g 3%
Polyunsaturated fat 0.593g 0.83g 2%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Iron 0.77mg 0.64mg 2%
Calories 387kcal 376kcal 1%
Monounsaturated fat 7.838g 8.275g 1%
Vitamin B6 0.085mg 0.074mg 1%
Vitamin B1 0.037mg 0.031mg 1%
Vitamin B3 0.077mg 0.18mg 1%
Copper 0.03mg 0.024mg 1%
Carbs 3.63g 3.06g 0%
Net carbs 3.63g 3.06g N/A
Potassium 86mg 93mg 0%
Sugar 0.73g N/A
Selenium 14.5µg 14.5µg 0%
Manganese 0.02mg 0.021mg 0%
Tryptophan 0.429mg 0.324mg 0%
Threonine 1.171mg 0.896mg 0%
Isoleucine 1.685mg 1.563mg 0%
Leucine 3.071mg 2.412mg 0%
Lysine 2.941mg 2.095mg 0%
Methionine 0.852mg 0.659mg 0%
Phenylalanine 1.71mg 1.326mg 0%
Valine 2.183mg 1.682mg 0%
Histidine 1.231mg 0.884mg 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
25% 29% 3% 39% 3%
Protein: 25.18 g
Fats: 29.2 g
Carbs: 3.06 g
Water: 39.28 g
Other: 3.28 g
Contains more ProteinProtein +26.3%
Contains more CarbsCarbs +18.6%
Contains more OtherOther +104.9%
Contains more WaterWater +27.1%
~equal in Fats ~29.2g

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
67% 30% 3%
Saturated fat: Sat. Fat 18.584 g
Monounsaturated fat: Mono. Fat 8.275 g
Polyunsaturated fat: Poly. Fat 0.83 g
Contains more Poly. FatPolyunsaturated fat +40%
~equal in Saturated fat ~18.584g
~equal in Monounsaturated fat ~8.275g

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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. Caraway cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173413/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.