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Romano cheese vs. Dashi — In-Depth Nutrition Comparison

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How are romano cheese and dashi different?

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, and zinc; however, dashi is richer in vitamin K, selenium, and choline.
  • Daily need coverage for calcium for romano cheese is 88% higher.
  • Romano cheese contains 29 times more zinc than dashi. While romano cheese contains 2.58mg of zinc, dashi contains only 0.09mg.
  • Dashi has less cholesterol.

Cheese, romano and Soup, bouillon cubes and granules, low sodium, dry are the varieties used in this article.

Infographic

Romano cheese vs Dashi 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%
Dashi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more CalciumCalcium +469%
Contains more CopperCopper +∞%
Contains more ZincZinc +2766.7%
Contains more PhosphorusPhosphorus +357.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +36.6%
Contains more PotassiumPotassium +259.3%
Contains more IronIron +33.8%
Contains less SodiumSodium -25.5%
Contains more SeleniumSelenium +90.3%

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%
Dashi
9
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin AVitamin A +284%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +273.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin B3Vitamin B3 +3094.8%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin KVitamin K +2940.9%
Contains more FolateFolate +200%
Contains more CholineCholine +643.5%

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
Dashi
1
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +90.4%
Contains more FatsFats +94%
Contains more WaterWater +1243.9%
Contains more OtherOther +201.3%
Contains more CarbsCarbs +1687.3%

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
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains more Mono. FatMonounsaturated fat +46.1%
Contains less Sat. FatSaturated fat -79.9%
Contains more Poly. FatPolyunsaturated fat +656.3%

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 Dashi
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Dashi DV% diff.
Calcium 1064mg 187mg 88%
Phosphorus 760mg 166mg 85%
Saturated fat 17.115g 3.433g 62%
Vitamin K 2.2µg 66.9µg 54%
Vitamin B12 1.12µg 0.3µg 34%
Protein 31.8g 16.7g 30%
Cholesterol 104mg 13mg 30%
Polyunsaturated fat 0.593g 4.485g 26%
Selenium 14.5µg 27.6µg 24%
Zinc 2.58mg 0.09mg 23%
Carbs 3.63g 64.88g 20%
Fats 26.94g 13.89g 20%
Choline 15.4mg 114.5mg 18%
Sodium 1433mg 1067mg 16%
Vitamin B3 0.077mg 2.46mg 15%
Vitamin A 96µg 25µg 8%
Vitamin B5 0.424mg 8%
Potassium 86mg 309mg 7%
Monounsaturated fat 7.838g 5.365g 6%
Vitamin B1 0.037mg 0.1mg 5%
Vitamin B2 0.37mg 0.43mg 5%
Magnesium 41mg 56mg 4%
Folate 7µg 21µg 4%
Calories 387kcal 438kcal 3%
Iron 0.77mg 1.03mg 3%
Vitamin E 0.23mg 0.72mg 3%
Vitamin D 0.5µg 0µg 3%
Copper 0.03mg 0mg 3%
Vitamin D 20IU 0IU 3%
Manganese 0.02mg 1%
Vitamin C 0mg 1.1mg 1%
Fiber 0g 0.2g 1%
Vitamin B6 0.085mg 0.1mg 1%
Net carbs 3.63g 64.68g N/A
Sugar 0.73g 14.47g N/A
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 Dashi
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
39%
Dashi
Minerals Daily Need Coverage Score
106%
Romano cheese
53%
Dashi

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 13.74g)
Which food is lower in Cholesterol?
Dashi
Dashi is lower in Cholesterol (difference - 91mg)
Which food contains less Sodium?
Dashi
Dashi contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Dashi
Dashi is lower in Saturated fat (difference - 13.682g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 27)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $4.6)
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins
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.

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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.