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  6. Romano cheese vs. Dried fruit

Romano cheese vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between romano cheese and dried fruit

  • Romano cheese has more calcium, phosphorus, and vitamin B12; however, dried fruit is richer in vitamin A, copper, potassium, and fiber.
  • Romano cheese covers your daily calcium needs 101% more than dried fruit.
  • Dried fruit contains less cholesterol.

Specific food types used in this comparison are Cheese, romano and Apricots, dried, sulfured, uncooked.

Infographic

Romano cheese vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +1834.5%
Contains more ZincZinc +561.5%
Contains more PhosphorusPhosphorus +970.4%
Contains more SeleniumSelenium +559.1%
Contains more PotassiumPotassium +1251.2%
Contains more IronIron +245.5%
Contains more CopperCopper +1043.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1075%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +146.7%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +87.5%
Contains more Vitamin EVitamin E +1782.6%
Contains more Vitamin B3Vitamin B3 +3262.3%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin KVitamin K +40.9%
Contains more FolateFolate +42.9%
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Romano cheese Dried fruit DV% diff.
Calcium 1064mg 55mg 101%
Phosphorus 760mg 71mg 98%
Saturated fat 17.115g 0.017g 78%
Sodium 1433mg 10mg 62%
Protein 31.8g 3.39g 57%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.51g 41%
Cholesterol 104mg 0mg 35%
Copper 0.03mg 0.343mg 35%
Potassium 86mg 1162mg 32%
Fiber 0g 7.3g 29%
Vitamin E 0.23mg 4.33mg 27%
Iron 0.77mg 2.66mg 24%
Vitamin B2 0.37mg 0.074mg 23%
Selenium 14.5µg 2.2µg 22%
Carbs 3.63g 62.64g 20%
Zinc 2.58mg 0.39mg 20%
Monounsaturated fat 7.838g 0.074g 19%
Vitamin B3 0.077mg 2.589mg 16%
Fructose 12.47g 16%
Vitamin A 96µg 180µg 9%
Manganese 0.02mg 0.235mg 9%
Calories 387kcal 241kcal 7%
Vitamin B6 0.085mg 0.143mg 4%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.593g 0.074g 3%
Vitamin D 20IU 0IU 3%
Magnesium 41mg 32mg 2%
Vitamin B5 0.424mg 0.516mg 2%
Vitamin B1 0.037mg 0.015mg 2%
Vitamin C 0mg 1mg 1%
Vitamin K 2.2µg 3.1µg 1%
Folate 7µg 10µg 1%
Net carbs 3.63g 55.34g N/A
Sugar 0.73g 53.44g N/A
Starch 0.35g 0%
Choline 15.4mg 13.9mg 0%
Tryptophan 0.429mg 0.016mg 0%
Threonine 1.171mg 0.073mg 0%
Isoleucine 1.685mg 0.063mg 0%
Leucine 3.071mg 0.105mg 0%
Lysine 2.941mg 0.083mg 0%
Methionine 0.852mg 0.015mg 0%
Phenylalanine 1.71mg 0.062mg 0%
Valine 2.183mg 0.078mg 0%
Histidine 1.231mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +838.1%
Contains more FatsFats +5182.4%
Contains more OtherOther +161.5%
Contains more CarbsCarbs +1625.6%
~equal in Water ~30.89g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +10491.9%
Contains more Poly. FatPolyunsaturated fat +701.4%
Contains less Sat. FatSaturated fat -99.9%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.