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Romano cheese vs. Chicken sandwich — In-Depth Nutrition Comparison

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Significant differences between romano cheese and chicken sandwich

  • Romano cheese has more calcium, phosphorus, vitamin B12, and zinc; however, chicken sandwich is richer in vitamin B3, vitamin B6, and vitamin B1.
  • Romano cheese covers your daily calcium needs 101% more than chicken sandwich.
  • Chicken sandwich has 9 times less vitamin B12 than romano cheese. Romano cheese has 1.12µg of vitamin B12, while chicken sandwich has 0.13µg.
  • Chicken sandwich contains less saturated fat.
  • Chicken sandwich has a higher glycemic index. The glycemic index of chicken sandwich is 74, while the glycemic index of romano cheese is 27.

Specific food types used in this comparison are Cheese, romano and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Romano cheese vs Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +70.8%
Contains more CalciumCalcium +1734.5%
Contains more ZincZinc +323%
Contains more PhosphorusPhosphorus +310.8%
Contains more PotassiumPotassium +184.9%
Contains more IronIron +129.9%
Contains more CopperCopper +123.3%
Contains less SodiumSodium -47.5%
Contains more ManganeseManganese +995%
Contains more SeleniumSelenium +37.2%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B12Vitamin B12 +761.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +947.8%
Contains more Vitamin B1Vitamin B1 +521.6%
Contains more Vitamin B3Vitamin B3 +9926%
Contains more Vitamin B5Vitamin B5 +183%
Contains more Vitamin B6Vitamin B6 +350.6%
Contains more Vitamin KVitamin K +286.4%
Contains more FolateFolate +571.4%
Contains more CholineCholine +129.2%

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +95.3%
Contains more FatsFats +140.8%
Contains more OtherOther +148.9%
Contains more CarbsCarbs +475.5%
Contains more WaterWater +58.3%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains more Mono. FatMonounsaturated fat +74.9%
Contains less Sat. FatSaturated fat -87.6%
Contains more Poly. FatPolyunsaturated fat +435.8%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Chicken sandwich DV% diff.
Calcium 1064mg 58mg 101%
Phosphorus 760mg 185mg 82%
Saturated fat 17.115g 2.123g 68%
Vitamin B3 0.077mg 7.72mg 48%
Vitamin B12 1.12µg 0.13µg 41%
Protein 31.8g 16.28g 31%
Sodium 1433mg 753mg 30%
Fats 26.94g 11.19g 24%
Vitamin B6 0.085mg 0.383mg 23%
Cholesterol 104mg 35mg 23%
Zinc 2.58mg 0.61mg 18%
Polyunsaturated fat 0.593g 3.177g 17%
Vitamin B1 0.037mg 0.23mg 16%
Vitamin B5 0.424mg 1.2mg 16%
Vitamin E 0.23mg 2.41mg 15%
Iron 0.77mg 1.77mg 13%
Selenium 14.5µg 19.9µg 10%
Folate 7µg 47µg 10%
Vitamin A 96µg 3µg 10%
Manganese 0.02mg 0.219mg 9%
Monounsaturated fat 7.838g 4.481g 8%
Calories 387kcal 250kcal 7%
Starch 16.5g 7%
Fiber 0g 1.4g 6%
Carbs 3.63g 20.89g 6%
Potassium 86mg 245mg 5%
Vitamin K 2.2µg 8.5µg 5%
Vitamin B2 0.37mg 0.3mg 5%
Magnesium 41mg 24mg 4%
Choline 15.4mg 35.3mg 4%
Copper 0.03mg 0.067mg 4%
Vitamin D 20IU 5IU 2%
Vitamin D 0.5µg 0.1µg 2%
Fructose 0.97g 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 3.63g 19.49g N/A
Sugar 0.73g 3.64g N/A
Trans fat 0.03g 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 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Chicken sandwich
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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
106%
Romano cheese
48%
Chicken sandwich

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.91g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Chicken sandwich
Chicken sandwich is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Chicken sandwich
Chicken sandwich contains less Sodium (difference - 680mg)
Which food is lower in Saturated fat?
Chicken sandwich
Chicken sandwich is lower in Saturated fat (difference - 14.992g)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $4.6)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.