Romano cheese vs. Gouda cheese — In-Depth Nutrition Comparison
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Significant differences between romano cheese and gouda cheese
- Romano cheese has more calcium, phosphorus, and iron; however, gouda cheese is richer in vitamin B12 and zinc.
- Romano cheese covers your daily calcium needs 36% more than gouda cheese.
- Gouda cheese has 3 times less iron than romano cheese. Romano cheese has 0.77mg of iron, while gouda cheese has 0.24mg.
- Gouda cheese contains less sodium.
- Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of gouda cheese is 0.
Specific food types used in this comparison are Cheese, romano and Cheese, gouda.
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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.
| Contains more MagnesiumMagnesium | +41.4% |
| Contains more CalciumCalcium | +52% |
| Contains more IronIron | +220.8% |
| Contains more PhosphorusPhosphorus | +39.2% |
| Contains more ManganeseManganese | +81.8% |
| Contains more PotassiumPotassium | +40.7% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +51.2% |
| Contains less SodiumSodium | -42.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +23.3% |
| Contains more Vitamin B3Vitamin B3 | +22.2% |
| Contains more Vitamin B5Vitamin B5 | +24.7% |
| Contains more Vitamin AVitamin A | +71.9% |
| Contains more Vitamin B12Vitamin B12 | +37.5% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more ProteinProtein | +27.5% |
| Contains more CarbsCarbs | +63.5% |
| Contains more OtherOther | +70.6% |
| Contains more WaterWater | +34.1% |
~equal in
Fats
~27.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains more Poly. FatPolyunsaturated fat | +10.8% |
~equal in
Saturated fat
~17.614g
~equal in
Monounsaturated fat
~7.747g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 1064mg | 700mg | 36% |
| Phosphorus | 760mg | 546mg | 31% |
| Sodium | 1433mg | 819mg | 27% |
| Vitamin B12 | 1.12µg | 1.54µg | 18% |
| Protein | 31.8g | 24.94g | 14% |
| Zinc | 2.58mg | 3.9mg | 12% |
| Vitamin A | 96µg | 165µg | 8% |
| Iron | 0.77mg | 0.24mg | 7% |
| Folate | 7µg | 21µg | 4% |
| Cholesterol | 104mg | 114mg | 3% |
| Magnesium | 41mg | 29mg | 3% |
| Vitamin B2 | 0.37mg | 0.334mg | 3% |
| Calories | 387kcal | 356kcal | 2% |
| Saturated fat | 17.115g | 17.614g | 2% |
| Vitamin B5 | 0.424mg | 0.34mg | 2% |
| Vitamin B1 | 0.037mg | 0.03mg | 1% |
| Copper | 0.03mg | 0.036mg | 1% |
| Fats | 26.94g | 27.44g | 1% |
| Potassium | 86mg | 121mg | 1% |
| Carbs | 3.63g | 2.22g | 0% |
| Net carbs | 3.63g | 2.22g | N/A |
| Vitamin D | 20IU | 20IU | 0% |
| Sugar | 0.73g | 2.22g | N/A |
| Vitamin E | 0.23mg | 0.24mg | 0% |
| Vitamin D | 0.5µg | 0.5µg | 0% |
| Manganese | 0.02mg | 0.011mg | 0% |
| Selenium | 14.5µg | 14.5µg | 0% |
| Vitamin B3 | 0.077mg | 0.063mg | 0% |
| Vitamin B6 | 0.085mg | 0.08mg | 0% |
| Vitamin K | 2.2µg | 2.3µg | 0% |
| Choline | 15.4mg | 15.4mg | 0% |
| Monounsaturated fat | 7.838g | 7.747g | 0% |
| Polyunsaturated fat | 0.593g | 0.657g | 0% |
| Tryptophan | 0.429mg | 0.352mg | 0% |
| Threonine | 1.171mg | 0.93mg | 0% |
| Isoleucine | 1.685mg | 1.306mg | 0% |
| Leucine | 3.071mg | 2.564mg | 0% |
| Lysine | 2.941mg | 2.654mg | 0% |
| Methionine | 0.852mg | 0.719mg | 0% |
| Phenylalanine | 1.71mg | 1.431mg | 0% |
| Valine | 2.183mg | 1.806mg | 0% |
| Histidine | 1.231mg | 1.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
106%
79%
Comparison summary
Which food is lower in Cholesterol?
Romano cheese is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 1.49g)
Which food is lower in Saturated fat?
Romano cheese is lower in Saturated fat (difference - 0.499g)
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food contains less Sodium?
Gouda cheese contains less Sodium (difference - 614mg)
Which food is lower in glycemic index?
Gouda cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Gouda cheese is cheaper (difference - $2.6)
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.