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Romano cheese vs. Carrot — In-Depth Nutrition Comparison

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Important differences between romano cheese and carrots

  • Romano cheese has more phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc; however, carrots have more vitamin A.
  • Carrots' daily need coverage for vitamin A is 326% more.
  • Carrots are lower in cholesterol.
  • Carrots have a higher glycemic index than romano cheese.

The food varieties used in the comparison are Cheese, romano and Carrots, raw.

Infographic

Romano cheese vs Carrot 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%
Carrot
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +3124.2%
Contains more IronIron +156.7%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +2071.4%
Contains more SeleniumSelenium +14400%
Contains more PotassiumPotassium +272.1%
Contains more CopperCopper +50%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +615%

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%
Carrot
8
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +537.9%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +769.8%
Contains more Vitamin EVitamin E +187%
Contains more Vitamin B1Vitamin B1 +78.4%
Contains more Vitamin B3Vitamin B3 +1176.6%
Contains more Vitamin B6Vitamin B6 +62.4%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +171.4%

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
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +3319.4%
Contains more FatsFats +11125%
Contains more OtherOther +600%
Contains more CarbsCarbs +163.9%
Contains more WaterWater +185.6%

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
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +55885.7%
Contains more Poly. FatPolyunsaturated fat +406.8%
Contains less Sat. FatSaturated fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Carrot DV% diff.
Phosphorus 760mg 35mg 104%
Calcium 1064mg 33mg 103%
Vitamin A 96µg 835µg 82%
Saturated fat 17.115g 0.037g 78%
Protein 31.8g 0.93g 62%
Sodium 1433mg 69mg 59%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.24g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.1µg 26%
Vitamin B2 0.37mg 0.058mg 24%
Zinc 2.58mg 0.24mg 21%
Monounsaturated fat 7.838g 0.014g 20%
Calories 387kcal 41kcal 17%
Fiber 0g 2.8g 11%
Vitamin K 2.2µg 13.2µg 9%
Vitamin C 0mg 5.9mg 7%
Potassium 86mg 320mg 7%
Magnesium 41mg 12mg 7%
Iron 0.77mg 0.3mg 6%
Vitamin B3 0.077mg 0.983mg 6%
Manganese 0.02mg 0.143mg 5%
Vitamin B6 0.085mg 0.138mg 4%
Polyunsaturated fat 0.593g 0.117g 3%
Vitamin E 0.23mg 0.66mg 3%
Vitamin D 0.5µg 0µg 3%
Folate 7µg 19µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B5 0.424mg 0.273mg 3%
Copper 0.03mg 0.045mg 2%
Carbs 3.63g 9.58g 2%
Vitamin B1 0.037mg 0.066mg 2%
Choline 15.4mg 8.8mg 1%
Starch 1.43g 1%
Fructose 0.55g 1%
Net carbs 3.63g 6.78g N/A
Sugar 0.73g 4.74g N/A
Tryptophan 0.429mg 0.012mg 0%
Threonine 1.171mg 0.191mg 0%
Isoleucine 1.685mg 0.077mg 0%
Leucine 3.071mg 0.102mg 0%
Lysine 2.941mg 0.101mg 0%
Methionine 0.852mg 0.02mg 0%
Phenylalanine 1.71mg 0.061mg 0%
Valine 2.183mg 0.069mg 0%
Histidine 1.231mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Carrot
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
35%
Carrot
Minerals Daily Need Coverage Score
106%
Romano cheese
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.01g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Carrot
Carrot is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 1364mg)
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 17.078g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $4.2)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.