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  6. Romano cheese vs. Falafel

Romano cheese vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between romano cheese and falafel?

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, and selenium, while falafel is higher in iron, manganese, and copper.
  • Romano cheese's daily need coverage for calcium is 101% higher.
  • Falafel is lower in cholesterol.

We used Cheese, romano and Falafel, home-prepared types in this comparison.

Infographic

Romano cheese vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +1870.4%
Contains more ZincZinc +72%
Contains more PhosphorusPhosphorus +295.8%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +580.2%
Contains more IronIron +344.2%
Contains more CopperCopper +760%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +3355%

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +122.9%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +294.6%
Contains more Vitamin B3Vitamin B3 +1255.8%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more FolateFolate +1228.6%

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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +138.9%
Contains more FatsFats +51.3%
Contains more OtherOther +176.5%
Contains more CarbsCarbs +777.1%
Contains more WaterWater +12%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +29.8%
Contains more Poly. FatPolyunsaturated fat +601.5%

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 Falafel
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Falafel DV% diff.
Calcium 1064mg 54mg 101%
Phosphorus 760mg 192mg 81%
Saturated fat 17.115g 2.383g 67%
Sodium 1433mg 294mg 50%
Vitamin B12 1.12µg 0µg 47%
Protein 31.8g 13.31g 37%
Cholesterol 104mg 0mg 35%
Iron 0.77mg 3.42mg 33%
Manganese 0.02mg 0.691mg 29%
Copper 0.03mg 0.258mg 25%
Selenium 14.5µg 1µg 25%
Polyunsaturated fat 0.593g 4.16g 24%
Folate 7µg 93µg 22%
Vitamin B2 0.37mg 0.166mg 16%
Potassium 86mg 585mg 15%
Fats 26.94g 17.8g 14%
Vitamin A 96µg 1µg 11%
Magnesium 41mg 82mg 10%
Zinc 2.58mg 1.5mg 10%
Vitamin B1 0.037mg 0.146mg 9%
Carbs 3.63g 31.84g 9%
Vitamin B3 0.077mg 1.044mg 6%
Monounsaturated fat 7.838g 10.171g 6%
Vitamin B6 0.085mg 0.125mg 3%
Choline 15.4mg 3%
Calories 387kcal 333kcal 3%
Vitamin B5 0.424mg 0.292mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 3.63g 31.84g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.134mg 0%
Threonine 1.171mg 0.492mg 0%
Isoleucine 1.685mg 0.567mg 0%
Leucine 3.071mg 0.944mg 0%
Lysine 2.941mg 0.856mg 0%
Methionine 0.852mg 0.187mg 0%
Phenylalanine 1.71mg 0.707mg 0%
Valine 2.183mg 0.562mg 0%
Histidine 1.231mg 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Falafel
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%
Falafel
Minerals Daily Need Coverage Score
106%
Romano cheese
60%
Falafel

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 1139mg)
Which food is lower in Saturated fat?
Falafel
Falafel is lower in Saturated fat (difference - 14.732g)
Which food is cheaper?
Falafel
Falafel is cheaper (difference - $0.6)
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.