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  6. Romano cheese vs. Figs

Romano cheese vs. Figs — In-Depth Nutrition Comparison

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What are the differences between romano cheese and figs?

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc; however, figs are richer in fiber.
  • Romano cheese's daily need coverage for phosphorus is 107% more.
  • Figs have less cholesterol.
  • Romano cheese has a lower glycemic index (27) than figs (61).

We used Cheese, romano and Figs, raw types in this article.

Infographic

Romano cheese vs Figs 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%
Figs
Figs
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +141.2%
Contains more CalciumCalcium +2940%
Contains more IronIron +108.1%
Contains more ZincZinc +1620%
Contains more PhosphorusPhosphorus +5328.6%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +169.8%
Contains more CopperCopper +133.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +540%

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%
Figs
Figs
5
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin AVitamin A +1271.4%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +227.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +419.5%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin KVitamin K +113.6%

All nutrients comparison - raw data values

Nutrient Romano cheese Figs DV% diff.
Phosphorus 760mg 14mg 107%
Calcium 1064mg 35mg 103%
Saturated fat 17.115g 0.06g 78%
Protein 31.8g 0.75g 62%
Sodium 1433mg 1mg 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.3g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.2µg 26%
Vitamin B2 0.37mg 0.05mg 25%
Zinc 2.58mg 0.15mg 22%
Monounsaturated fat 7.838g 0.066g 19%
Calories 387kcal 74kcal 16%
Fiber 0g 2.9g 12%
Vitamin A 96µg 7µg 10%
Magnesium 41mg 17mg 6%
Manganese 0.02mg 0.128mg 5%
Carbs 3.63g 19.18g 5%
Iron 0.77mg 0.37mg 5%
Potassium 86mg 232mg 4%
Copper 0.03mg 0.07mg 4%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.593g 0.144g 3%
Vitamin D 20IU 0IU 3%
Vitamin C 0mg 2mg 2%
Vitamin K 2.2µg 4.7µg 2%
Choline 15.4mg 4.7mg 2%
Vitamin B6 0.085mg 0.113mg 2%
Vitamin B5 0.424mg 0.3mg 2%
Vitamin B3 0.077mg 0.4mg 2%
Vitamin B1 0.037mg 0.06mg 2%
Vitamin E 0.23mg 0.11mg 1%
Net carbs 3.63g 16.28g N/A
Sugar 0.73g 16.26g N/A
Folate 7µg 6µg 0%
Tryptophan 0.429mg 0.006mg 0%
Threonine 1.171mg 0.024mg 0%
Isoleucine 1.685mg 0.023mg 0%
Leucine 3.071mg 0.033mg 0%
Lysine 2.941mg 0.03mg 0%
Methionine 0.852mg 0.006mg 0%
Phenylalanine 1.71mg 0.018mg 0%
Valine 2.183mg 0.028mg 0%
Histidine 1.231mg 0.011mg 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
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +4140%
Contains more FatsFats +8880%
Contains more OtherOther +918.2%
Contains more CarbsCarbs +428.4%
Contains more WaterWater +155.9%

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +11775.8%
Contains more Poly. FatPolyunsaturated fat +311.8%
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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.