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  6. Romano cheese vs. Chickpeas

Romano cheese vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on the differences between romano cheese and chickpeas

  • Romano cheese is higher in calcium, phosphorus, and vitamin B12, yet chickpeas are higher in manganese, folate, copper, and fiber.
  • Romano cheese covers your daily calcium needs 102% more than chickpeas.
  • The amount of cholesterol in chickpeas is lower.

Food varieties used in this article are Cheese, romano and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Romano cheese vs Chickpeas 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more CalciumCalcium +2071.4%
Contains more ZincZinc +68.6%
Contains more PhosphorusPhosphorus +352.4%
Contains more SeleniumSelenium +291.9%
Contains more MagnesiumMagnesium +17.1%
Contains more PotassiumPotassium +238.4%
Contains more IronIron +275.3%
Contains more CopperCopper +1073.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +5050%

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +487.3%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B3Vitamin B3 +583.1%
Contains more Vitamin B6Vitamin B6 +63.5%
Contains more Vitamin KVitamin K +81.8%
Contains more FolateFolate +2357.1%
Contains more CholineCholine +177.9%

All nutrients comparison - raw data values

Nutrient Romano cheese Chickpeas DV% diff.
Calcium 1064mg 49mg 102%
Phosphorus 760mg 168mg 85%
Saturated fat 17.115g 0.269g 77%
Sodium 1433mg 7mg 62%
Vitamin B12 1.12µg 0µg 47%
Protein 31.8g 8.86g 46%
Manganese 0.02mg 1.03mg 44%
Folate 7µg 172µg 41%
Fats 26.94g 2.59g 37%
Copper 0.03mg 0.352mg 36%
Cholesterol 104mg 0mg 35%
Fiber 0g 7.6g 30%
Iron 0.77mg 2.89mg 27%
Vitamin B2 0.37mg 0.063mg 24%
Selenium 14.5µg 3.7µg 20%
Monounsaturated fat 7.838g 0.583g 18%
Vitamin A 96µg 1µg 11%
Calories 387kcal 164kcal 11%
Zinc 2.58mg 1.53mg 10%
Carbs 3.63g 27.42g 8%
Vitamin B1 0.037mg 0.116mg 7%
Potassium 86mg 291mg 6%
Choline 15.4mg 42.8mg 5%
Polyunsaturated fat 0.593g 1.156g 4%
Vitamin B6 0.085mg 0.139mg 4%
Vitamin B3 0.077mg 0.526mg 3%
Vitamin B5 0.424mg 0.286mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.2µg 4µg 2%
Magnesium 41mg 48mg 2%
Vitamin C 0mg 1.3mg 1%
Vitamin E 0.23mg 0.35mg 1%
Net carbs 3.63g 19.82g N/A
Sugar 0.73g 4.8g N/A
Tryptophan 0.429mg 0.085mg 0%
Threonine 1.171mg 0.329mg 0%
Isoleucine 1.685mg 0.38mg 0%
Leucine 3.071mg 0.631mg 0%
Lysine 2.941mg 0.593mg 0%
Methionine 0.852mg 0.116mg 0%
Phenylalanine 1.71mg 0.475mg 0%
Valine 2.183mg 0.372mg 0%
Histidine 1.231mg 0.244mg 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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more ProteinProtein +258.9%
Contains more FatsFats +940.2%
Contains more OtherOther +630.4%
Contains more CarbsCarbs +655.4%
Contains more WaterWater +94.8%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +1244.4%
Contains less Sat. FatSaturated fat -98.4%
Contains more Poly. FatPolyunsaturated fat +94.9%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.