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  6. Romano cheese vs. Dates

Romano cheese vs. Dates — In-Depth Nutrition Comparison

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A recap on the differences between romano cheese and dates

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc, yet dates are higher in fiber.
  • Romano cheese covers your daily calcium needs 103% more than dates.
  • The amount of cholesterol in dates is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Dates, deglet noor.

Infographic

Romano cheese vs Dates 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%
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +2628.2%
Contains more ZincZinc +789.7%
Contains more PhosphorusPhosphorus +1125.8%
Contains more SeleniumSelenium +383.3%
Contains more PotassiumPotassium +662.8%
Contains more IronIron +32.5%
Contains more CopperCopper +586.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1210%
~equal in Magnesium ~43mg

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%
Dates
Dates
7
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +460.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +1554.5%
Contains more Vitamin B5Vitamin B5 +38.9%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +171.4%

All nutrients comparison - raw data values

Nutrient Romano cheese Dates DV% diff.
Calcium 1064mg 39mg 103%
Phosphorus 760mg 62mg 100%
Saturated fat 17.115g 0.032g 78%
Sodium 1433mg 2mg 62%
Protein 31.8g 2.45g 59%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.39g 41%
Cholesterol 104mg 0mg 35%
Fiber 0g 8g 32%
Fructose 19.56g 24%
Carbs 3.63g 75.03g 24%
Vitamin B2 0.37mg 0.066mg 23%
Zinc 2.58mg 0.29mg 21%
Selenium 14.5µg 3µg 21%
Copper 0.03mg 0.206mg 20%
Monounsaturated fat 7.838g 0.036g 20%
Potassium 86mg 656mg 17%
Manganese 0.02mg 0.262mg 11%
Vitamin A 96µg 0µg 11%
Vitamin B3 0.077mg 1.274mg 7%
Vitamin B6 0.085mg 0.165mg 6%
Calories 387kcal 282kcal 5%
Polyunsaturated fat 0.593g 0.019g 4%
Iron 0.77mg 1.02mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.424mg 0.589mg 3%
Folate 7µg 19µg 3%
Choline 15.4mg 6.3mg 2%
Vitamin B1 0.037mg 0.052mg 1%
Vitamin E 0.23mg 0.05mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.63g 67.03g N/A
Magnesium 41mg 43mg 0%
Sugar 0.73g 63.35g N/A
Vitamin K 2.2µg 2.7µg 0%
Tryptophan 0.429mg 0.012mg 0%
Threonine 1.171mg 0.043mg 0%
Isoleucine 1.685mg 0.049mg 0%
Leucine 3.071mg 0.084mg 0%
Lysine 2.941mg 0.066mg 0%
Methionine 0.852mg 0.022mg 0%
Phenylalanine 1.71mg 0.05mg 0%
Valine 2.183mg 0.071mg 0%
Histidine 1.231mg 0.032mg 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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +1198%
Contains more FatsFats +6807.7%
Contains more WaterWater +50.6%
Contains more OtherOther +320%
Contains more CarbsCarbs +1966.9%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +21672.2%
Contains more Poly. FatPolyunsaturated fat +3021.1%
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.