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  6. Romano cheese vs. Cassava

Romano cheese vs. Cassava — In-Depth Nutrition Comparison

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Important differences between romano cheese and cassava

  • Romano cheese has more calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc; however, cassava has more vitamin C.
  • Romano cheese's daily need coverage for calcium is 105% more.
  • Cassava is lower in cholesterol.
  • Cassava has a higher glycemic index than romano cheese.

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

Infographic

Romano cheese vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +6550%
Contains more IronIron +185.2%
Contains more ZincZinc +658.8%
Contains more PhosphorusPhosphorus +2714.8%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +215.1%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1820%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +670.8%
Contains more Vitamin B5Vitamin B5 +296.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B3Vitamin B3 +1009.1%
Contains more FolateFolate +285.7%
Contains more CholineCholine +53.9%
~equal in Vitamin B6 ~0.088mg

All nutrients comparison - raw data values

Nutrient Romano cheese Cassava DV% diff.
Phosphorus 760mg 27mg 105%
Calcium 1064mg 16mg 105%
Saturated fat 17.115g 0.074g 77%
Sodium 1433mg 14mg 62%
Protein 31.8g 1.36g 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.28g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.7µg 25%
Vitamin B2 0.37mg 0.048mg 25%
Vitamin C 0mg 20.6mg 23%
Zinc 2.58mg 0.34mg 20%
Monounsaturated fat 7.838g 0.075g 19%
Manganese 0.02mg 0.384mg 16%
Vitamin A 96µg 1µg 11%
Calories 387kcal 160kcal 11%
Carbs 3.63g 38.06g 11%
Copper 0.03mg 0.1mg 8%
Fiber 0g 1.8g 7%
Vitamin B5 0.424mg 0.107mg 6%
Iron 0.77mg 0.27mg 6%
Magnesium 41mg 21mg 5%
Vitamin B3 0.077mg 0.854mg 5%
Folate 7µg 27µg 5%
Potassium 86mg 271mg 5%
Vitamin B1 0.037mg 0.087mg 4%
Polyunsaturated fat 0.593g 0.048g 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 23.7mg 2%
Net carbs 3.63g 36.26g N/A
Sugar 0.73g 1.7g N/A
Vitamin E 0.23mg 0.19mg 0%
Vitamin B6 0.085mg 0.088mg 0%
Vitamin K 2.2µg 1.9µg 0%
Tryptophan 0.429mg 0.019mg 0%
Threonine 1.171mg 0.028mg 0%
Isoleucine 1.685mg 0.027mg 0%
Leucine 3.071mg 0.039mg 0%
Lysine 2.941mg 0.044mg 0%
Methionine 0.852mg 0.011mg 0%
Phenylalanine 1.71mg 0.026mg 0%
Valine 2.183mg 0.035mg 0%
Histidine 1.231mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +2238.2%
Contains more FatsFats +9521.4%
Contains more OtherOther +983.9%
Contains more CarbsCarbs +948.5%
Contains more WaterWater +93.1%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +10350.7%
Contains more Poly. FatPolyunsaturated fat +1135.4%
Contains less Sat. FatSaturated fat -99.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.