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  6. Romano cheese vs. Crouton

Romano cheese vs. Crouton — In-Depth Nutrition Comparison

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Significant differences between romano cheese and crouton

  • Romano cheese has more calcium, phosphorus, and vitamin B12; however, crouton is richer in vitamin B1, selenium, iron, and vitamin B3.
  • Romano cheese covers your daily calcium needs 99% more than crouton.
  • Crouton contains less cholesterol.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of romano cheese is 27.

Specific food types used in this comparison are Cheese, romano and Croutons, plain.

Infographic

Romano cheese vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +32.3%
Contains more CalciumCalcium +1300%
Contains more ZincZinc +189.9%
Contains more PhosphorusPhosphorus +560.9%
Contains more PotassiumPotassium +44.2%
Contains more IronIron +429.9%
Contains more CopperCopper +443.3%
Contains less SodiumSodium -51.3%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +158.6%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36%
Contains more Vitamin B6Vitamin B6 +226.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1583.8%
Contains more Vitamin B3Vitamin B3 +6963.6%
Contains more FolateFolate +1785.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.429mg

All nutrients comparison - raw data values

Nutrient Romano cheese Crouton DV% diff.
Calcium 1064mg 76mg 99%
Phosphorus 760mg 115mg 92%
Saturated fat 17.115g 1.51g 71%
Vitamin B1 0.037mg 0.623mg 49%
Vitamin B12 1.12µg 0µg 47%
Selenium 14.5µg 37.5µg 42%
Iron 0.77mg 4.08mg 41%
Protein 31.8g 11.9g 40%
Cholesterol 104mg 0mg 35%
Vitamin B3 0.077mg 5.439mg 34%
Sodium 1433mg 698mg 32%
Fats 26.94g 6.6g 31%
Folate 7µg 132µg 31%
Carbs 3.63g 73.5g 23%
Manganese 0.02mg 0.5mg 21%
Fiber 0g 5.1g 20%
Zinc 2.58mg 0.89mg 15%
Copper 0.03mg 0.163mg 15%
Monounsaturated fat 7.838g 3.059g 12%
Vitamin A 96µg 0µg 11%
Vitamin B2 0.37mg 0.272mg 8%
Vitamin B6 0.085mg 0.026mg 5%
Polyunsaturated fat 0.593g 1.273g 5%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Magnesium 41mg 31mg 2%
Vitamin K 2.2µg 2%
Calories 387kcal 407kcal 1%
Potassium 86mg 124mg 1%
Net carbs 3.63g 68.4g N/A
Sugar 0.73g N/A
Vitamin B5 0.424mg 0.429mg 0%
Tryptophan 0.429mg 0.14mg 0%
Threonine 1.171mg 0.337mg 0%
Isoleucine 1.685mg 0.456mg 0%
Leucine 3.071mg 0.832mg 0%
Lysine 2.941mg 0.278mg 0%
Methionine 0.852mg 0.211mg 0%
Phenylalanine 1.71mg 0.586mg 0%
Valine 2.183mg 0.514mg 0%
Histidine 1.231mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +167.2%
Contains more FatsFats +308.2%
Contains more WaterWater +462%
Contains more OtherOther +168.8%
Contains more CarbsCarbs +1924.8%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +156.2%
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +114.7%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.