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Romano cheese vs. Currant — In-Depth Nutrition Comparison

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Important differences between romano cheese and currants

  • Romano cheese has more calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc; however, currants have more vitamin C.
  • Romano cheese's daily need coverage for calcium is 103% more.
  • Currants are lower in cholesterol.

The food varieties used in the comparison are Cheese, romano and Currants, red and white, raw.

Infographic

Romano cheese vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +215.4%
Contains more CalciumCalcium +3124.2%
Contains more ZincZinc +1021.7%
Contains more PhosphorusPhosphorus +1627.3%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +219.8%
Contains more IronIron +29.9%
Contains more CopperCopper +256.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +830%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B5Vitamin B5 +562.5%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +14.3%
~equal in Vitamin B1 ~0.04mg

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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +2171.4%
Contains more FatsFats +13370%
Contains more OtherOther +933.8%
Contains more CarbsCarbs +280.2%
Contains more WaterWater +171.6%

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% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +27892.9%
Contains more Poly. FatPolyunsaturated fat +573.9%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Currant
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Currant DV% diff.
Calcium 1064mg 33mg 103%
Phosphorus 760mg 44mg 102%
Saturated fat 17.115g 0.017g 78%
Sodium 1433mg 1mg 62%
Protein 31.8g 1.4g 61%
Vitamin B12 1.12µg 0µg 47%
Vitamin C 0mg 41mg 46%
Fats 26.94g 0.2g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.6µg 25%
Vitamin B2 0.37mg 0.05mg 25%
Zinc 2.58mg 0.23mg 21%
Monounsaturated fat 7.838g 0.028g 20%
Calories 387kcal 56kcal 17%
Fiber 0g 4.3g 17%
Vitamin A 96µg 2µg 10%
Copper 0.03mg 0.107mg 9%
Manganese 0.02mg 0.186mg 7%
Vitamin B5 0.424mg 0.064mg 7%
Magnesium 41mg 13mg 7%
Vitamin K 2.2µg 11µg 7%
Potassium 86mg 275mg 6%
Fructose 3.53g 4%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.088g 3%
Carbs 3.63g 13.8g 3%
Vitamin D 0.5µg 0µg 3%
Iron 0.77mg 1mg 3%
Vitamin B6 0.085mg 0.07mg 1%
Choline 15.4mg 7.6mg 1%
Vitamin E 0.23mg 0.1mg 1%
Net carbs 3.63g 9.5g N/A
Sugar 0.73g 7.37g N/A
Vitamin B1 0.037mg 0.04mg 0%
Vitamin B3 0.077mg 0.1mg 0%
Folate 7µg 8µg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Romano cheese
17%
Currant
Minerals Daily Need Coverage Score
106%
Romano cheese
17%
Currant

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 6.64g)
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1432mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 17.098g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 2)
Which food is cheaper?
Currant
Currant is cheaper (difference - $4.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.