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  6. Romano cheese vs. Carrot

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
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%
Carrot
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
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%

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%

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
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
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%

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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. 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.