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  6. Romano cheese vs. Graham cracker

Romano cheese vs. Graham cracker — In-Depth Nutrition Comparison

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Differences between romano cheese and graham cracker

  • Romano cheese has more calcium, phosphorus, and vitamin B12, while graham cracker has more manganese, iron, vitamin B3, and folate.
  • Romano cheese's daily need coverage for calcium is 99% higher.
  • The amount of cholesterol in graham cracker is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Cheese, romano and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Romano cheese vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +1281.8%
Contains more ZincZinc +168.8%
Contains more PhosphorusPhosphorus +310.8%
Contains more SeleniumSelenium +130.2%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +390.9%
Contains more CopperCopper +466.7%
Contains less SodiumSodium -68%
Contains more ManganeseManganese +4995%
~equal in Magnesium ~40mg

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161%
Contains more Vitamin EVitamin E +556.5%
Contains more Vitamin B1Vitamin B1 +616.2%
Contains more Vitamin B3Vitamin B3 +5664.9%
Contains more Vitamin B6Vitamin B6 +83.5%
Contains more Vitamin KVitamin K +550%
Contains more FolateFolate +1200%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.42mg

All nutrients comparison - raw data values

Nutrient Romano cheese Graham cracker DV% diff.
Calcium 1064mg 77mg 99%
Phosphorus 760mg 185mg 82%
Saturated fat 17.115g 1.633g 70%
Protein 31.8g 6.69g 50%
Vitamin B12 1.12µg 0µg 47%
Manganese 0.02mg 1.019mg 43%
Sodium 1433mg 459mg 42%
Iron 0.77mg 3.78mg 38%
Cholesterol 104mg 0mg 35%
Polyunsaturated fat 0.593g 5.388g 32%
Vitamin B3 0.077mg 4.439mg 27%
Fats 26.94g 10.6g 25%
Carbs 3.63g 77.66g 25%
Folate 7µg 91µg 21%
Starch 46.56g 19%
Vitamin B1 0.037mg 0.265mg 19%
Copper 0.03mg 0.17mg 16%
Zinc 2.58mg 0.96mg 15%
Selenium 14.5µg 6.3µg 15%
Fiber 0g 3.4g 14%
Monounsaturated fat 7.838g 2.509g 13%
Vitamin A 96µg 0µg 11%
Vitamin K 2.2µg 14.3µg 10%
Vitamin E 0.23mg 1.51mg 9%
Vitamin B6 0.085mg 0.156mg 5%
Vitamin B2 0.37mg 0.317mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 5.9mg 2%
Calories 387kcal 430kcal 2%
Potassium 86mg 170mg 2%
Fructose 0.99g 1%
Net carbs 3.63g 74.26g N/A
Magnesium 41mg 40mg 0%
Sugar 0.73g 24.85g N/A
Vitamin B5 0.424mg 0.42mg 0%
Trans fat 0.055g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +375.3%
Contains more FatsFats +154.2%
Contains more WaterWater +811.8%
Contains more OtherOther +304.8%
Contains more CarbsCarbs +2039.4%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +212.4%
Contains less Sat. FatSaturated fat -90.5%
Contains more Poly. FatPolyunsaturated fat +808.6%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.