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Romano cheese vs. Fenugreek — In-Depth Nutrition Comparison

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What are the differences between romano cheese and fenugreek?

  • Romano cheese is higher in calcium, phosphorus, and vitamin B12; however, fenugreek is richer in iron, copper, fiber, manganese, and vitamin B6.
  • Fenugreek's daily need coverage for iron is 410% more.
  • Fenugreek has less sodium.
  • Fenugreek has a lower glycemic index (0) than romano cheese (27).

We used Cheese, romano and Spices, fenugreek seed types in this article.

Infographic

Romano cheese vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more CalciumCalcium +504.5%
Contains more PhosphorusPhosphorus +156.8%
Contains more SeleniumSelenium +130.2%
Contains more MagnesiumMagnesium +365.9%
Contains more PotassiumPotassium +795.3%
Contains more IronIron +4254.5%
Contains more CopperCopper +3600%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +6040%
~equal in Zinc ~2.5mg

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +770.3%
Contains more Vitamin B3Vitamin B3 +2029.9%
Contains more Vitamin B6Vitamin B6 +605.9%
Contains more FolateFolate +714.3%
~equal in Vitamin B2 ~0.366mg

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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more ProteinProtein +38.3%
Contains more FatsFats +320.3%
Contains more WaterWater +249.7%
Contains more OtherOther +97.6%
Contains more CarbsCarbs +1507.4%

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -91.5%

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 Fenugreek
Lower in Cholesterol ok
Lower in Sugar 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 Fenugreek DV% diff.
Iron 0.77mg 33.53mg 410%
Copper 0.03mg 1.11mg 120%
Fiber 0g 24.6g 98%
Calcium 1064mg 176mg 89%
Saturated fat 17.115g 1.46g 71%
Phosphorus 760mg 296mg 66%
Sodium 1433mg 67mg 59%
Manganese 0.02mg 1.228mg 53%
Vitamin B12 1.12µg 0µg 47%
Vitamin B6 0.085mg 0.6mg 40%
Magnesium 41mg 191mg 36%
Cholesterol 104mg 0mg 35%
Fats 26.94g 6.41g 32%
Vitamin B1 0.037mg 0.322mg 24%
Potassium 86mg 770mg 20%
Monounsaturated fat 7.838g 20%
Protein 31.8g 23g 18%
Carbs 3.63g 58.35g 18%
Selenium 14.5µg 6.3µg 15%
Folate 7µg 57µg 13%
Vitamin B3 0.077mg 1.64mg 10%
Vitamin A 96µg 3µg 10%
Vitamin B5 0.424mg 8%
Polyunsaturated fat 0.593g 4%
Choline 15.4mg 3%
Calories 387kcal 323kcal 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin C 0mg 3mg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Zinc 2.58mg 2.5mg 1%
Net carbs 3.63g 33.75g N/A
Sugar 0.73g N/A
Vitamin B2 0.37mg 0.366mg 0%
Tryptophan 0.429mg 0.391mg 0%
Threonine 1.171mg 0.898mg 0%
Isoleucine 1.685mg 1.241mg 0%
Leucine 3.071mg 1.757mg 0%
Lysine 2.941mg 1.684mg 0%
Methionine 0.852mg 0.338mg 0%
Phenylalanine 1.71mg 1.089mg 0%
Valine 2.183mg 1.102mg 0%
Histidine 1.231mg 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Fenugreek
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
30%
Fenugreek
Minerals Daily Need Coverage Score
106%
Romano cheese
228%
Fenugreek

Comparison summary

Which food is lower in Cholesterol?
Fenugreek
Fenugreek is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Fenugreek
Fenugreek contains less Sodium (difference - 1366mg)
Which food is lower in Saturated fat?
Fenugreek
Fenugreek is lower in Saturated fat (difference - 15.655g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 27)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $3)
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.