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  6. Romano cheese vs. Plantain raw

Romano cheese vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and plantain raw

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc, yet plantain raw is higher in vitamin C.
  • Romano cheese covers your daily calcium needs 106% more than plantain raw.
  • The amount of cholesterol in plantain raw is lower.

Food varieties used in this article are Cheese, romano and Plantains, raw.

Infographic

Romano cheese vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +35366.7%
Contains more IronIron +28.3%
Contains more ZincZinc +1742.9%
Contains more PhosphorusPhosphorus +2135.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +866.7%
Contains more PotassiumPotassium +480.2%
Contains more CopperCopper +170%
Contains less SodiumSodium -99.7%
~equal in Magnesium ~37mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +585.2%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +214.3%
Contains more CholineCholine +14.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +790.9%
Contains more Vitamin B6Vitamin B6 +251.8%
Contains more FolateFolate +214.3%

All nutrients comparison - raw data values

Nutrient Romano cheese Plantain raw DV% diff.
Calcium 1064mg 3mg 106%
Phosphorus 760mg 34mg 104%
Saturated fat 17.115g 0.143g 77%
Sodium 1433mg 4mg 62%
Protein 31.8g 1.3g 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.37g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 1.5µg 24%
Vitamin B2 0.37mg 0.054mg 24%
Zinc 2.58mg 0.14mg 22%
Vitamin C 0mg 18.4mg 20%
Monounsaturated fat 7.838g 0.032g 20%
Vitamin B6 0.085mg 0.299mg 16%
Calories 387kcal 122kcal 13%
Potassium 86mg 499mg 12%
Fiber 0g 2.3g 9%
Carbs 3.63g 31.89g 9%
Copper 0.03mg 0.081mg 6%
Vitamin A 96µg 56µg 4%
Folate 7µg 22µg 4%
Vitamin B3 0.077mg 0.686mg 4%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.069g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.424mg 0.26mg 3%
Iron 0.77mg 0.6mg 2%
Vitamin K 2.2µg 0.7µg 1%
Magnesium 41mg 37mg 1%
Vitamin B1 0.037mg 0.052mg 1%
Manganese 0.02mg 1%
Vitamin E 0.23mg 0.14mg 1%
Net carbs 3.63g 29.59g N/A
Sugar 0.73g 15g N/A
Choline 15.4mg 13.5mg 0%
Tryptophan 0.429mg 0.015mg 0%
Threonine 1.171mg 0.034mg 0%
Isoleucine 1.685mg 0.036mg 0%
Leucine 3.071mg 0.059mg 0%
Lysine 2.941mg 0.06mg 0%
Methionine 0.852mg 0.017mg 0%
Phenylalanine 1.71mg 0.044mg 0%
Valine 2.183mg 0.046mg 0%
Histidine 1.231mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +2346.2%
Contains more FatsFats +7181.1%
Contains more OtherOther +479.3%
Contains more CarbsCarbs +778.5%
Contains more WaterWater +111.2%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +24393.8%
Contains more Poly. FatPolyunsaturated fat +759.4%
Contains less Sat. FatSaturated fat -99.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.