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  6. Romano cheese vs. Garlic

Romano cheese vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and garlic

  • Romano cheese has more calcium, phosphorus, and vitamin B12; however, garlic is higher in vitamin B6, manganese, vitamin C, and copper.
  • Garlic covers your daily need for vitamin B6, 88% more than romano cheese.
  • Garlic has less cholesterol.

These are the specific foods used in this comparison Cheese, romano and Garlic, raw.

Infographic

Romano cheese vs Garlic 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%
Garlic
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +487.8%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +396.7%
Contains more PotassiumPotassium +366.3%
Contains more IronIron +120.8%
Contains more CopperCopper +896.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +8260%
~equal in Selenium ~14.2µg

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%
Garlic
Garlic
6
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +29.4%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B3Vitamin B3 +809.1%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +1352.9%
Contains more CholineCholine +50.6%

All nutrients comparison - raw data values

Nutrient Romano cheese Garlic DV% diff.
Vitamin B6 0.085mg 1.235mg 88%
Calcium 1064mg 181mg 88%
Phosphorus 760mg 153mg 87%
Saturated fat 17.115g 0.089g 77%
Manganese 0.02mg 1.672mg 72%
Sodium 1433mg 17mg 62%
Protein 31.8g 6.36g 51%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.5g 41%
Vitamin C 0mg 31.2mg 35%
Cholesterol 104mg 0mg 35%
Copper 0.03mg 0.299mg 30%
Monounsaturated fat 7.838g 0.011g 20%
Vitamin B2 0.37mg 0.11mg 20%
Vitamin B1 0.037mg 0.2mg 14%
Zinc 2.58mg 1.16mg 13%
Calories 387kcal 149kcal 12%
Iron 0.77mg 1.7mg 12%
Vitamin A 96µg 0µg 11%
Carbs 3.63g 33.06g 10%
Potassium 86mg 401mg 9%
Fiber 0g 2.1g 8%
Magnesium 41mg 25mg 4%
Vitamin B3 0.077mg 0.7mg 4%
Vitamin D 20IU 0IU 3%
Vitamin B5 0.424mg 0.596mg 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.593g 0.249g 2%
Choline 15.4mg 23.2mg 1%
Selenium 14.5µg 14.2µg 1%
Folate 7µg 3µg 1%
Vitamin E 0.23mg 0.08mg 1%
Net carbs 3.63g 30.96g N/A
Sugar 0.73g 1g N/A
Vitamin K 2.2µg 1.7µg 0%
Tryptophan 0.429mg 0.066mg 0%
Threonine 1.171mg 0.157mg 0%
Isoleucine 1.685mg 0.217mg 0%
Leucine 3.071mg 0.308mg 0%
Lysine 2.941mg 0.273mg 0%
Methionine 0.852mg 0.076mg 0%
Phenylalanine 1.71mg 0.183mg 0%
Valine 2.183mg 0.291mg 0%
Histidine 1.231mg 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +400%
Contains more FatsFats +5288%
Contains more OtherOther +348%
Contains more CarbsCarbs +810.7%
Contains more WaterWater +89.5%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +71154.5%
Contains more Poly. FatPolyunsaturated fat +138.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.