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  6. Romano cheese vs. Couscous

Romano cheese vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between romano cheese and couscous?

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A; however, couscous is richer in selenium.
  • Romano cheese's daily need coverage for calcium is 106% more.
  • Couscous has less cholesterol.
  • Romano cheese has a lower glycemic index (27) than couscous (65).

We used Cheese, romano and Couscous, cooked types in this article.

Infographic

Romano cheese vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +13200%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +102.6%
Contains more ZincZinc +892.3%
Contains more PhosphorusPhosphorus +3354.5%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +320%
Contains more SeleniumSelenium +89.7%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1270.4%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +366.7%
Contains more Vitamin B1Vitamin B1 +70.3%
Contains more Vitamin B3Vitamin B3 +1176.6%
Contains more FolateFolate +114.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Couscous DV% diff.
Calcium 1064mg 8mg 106%
Phosphorus 760mg 22mg 105%
Saturated fat 17.115g 0.029g 78%
Sodium 1433mg 5mg 62%
Protein 31.8g 3.79g 56%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.16g 41%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.027mg 26%
Selenium 14.5µg 27.5µg 24%
Zinc 2.58mg 0.26mg 21%
Monounsaturated fat 7.838g 0.022g 20%
Calories 387kcal 112kcal 14%
Vitamin A 96µg 0µg 11%
Magnesium 41mg 8mg 8%
Carbs 3.63g 23.22g 7%
Fiber 0g 1.4g 6%
Vitamin B3 0.077mg 0.983mg 6%
Iron 0.77mg 0.38mg 5%
Polyunsaturated fat 0.593g 0.064g 4%
Vitamin D 0.5µg 0µg 3%
Manganese 0.02mg 0.084mg 3%
Vitamin B6 0.085mg 0.051mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 0.1µg 2%
Choline 15.4mg 3.3mg 2%
Vitamin B1 0.037mg 0.063mg 2%
Folate 7µg 15µg 2%
Copper 0.03mg 0.041mg 1%
Vitamin B5 0.424mg 0.371mg 1%
Potassium 86mg 58mg 1%
Vitamin E 0.23mg 0.13mg 1%
Net carbs 3.63g 21.82g N/A
Sugar 0.73g 0.1g N/A
Tryptophan 0.429mg 0.049mg 0%
Threonine 1.171mg 0.1mg 0%
Isoleucine 1.685mg 0.147mg 0%
Leucine 3.071mg 0.259mg 0%
Lysine 2.941mg 0.073mg 0%
Methionine 0.852mg 0.059mg 0%
Phenylalanine 1.71mg 0.184mg 0%
Valine 2.183mg 0.162mg 0%
Histidine 1.231mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +739.1%
Contains more FatsFats +16737.5%
Contains more OtherOther +2484.6%
Contains more CarbsCarbs +539.7%
Contains more WaterWater +134.8%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +35527.3%
Contains more Poly. FatPolyunsaturated fat +826.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.