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Romano cheese vs. Grape — In-Depth Nutrition Comparison

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How are romano cheese and grapes different?

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc; however, grapes are richer in manganese.
  • Daily need coverage for phosphorus for romano cheese is 107% higher.
  • Grapes have less cholesterol.
  • Romano cheese has a lower glycemic index (27) than grapes (49).

Cheese, romano and Grapes, american type (slip skin), raw are the varieties used in this article.

Infographic

Romano cheese vs Grape infographic
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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.
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%
Grape
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +720%
Contains more CalciumCalcium +7500%
Contains more IronIron +165.5%
Contains more ZincZinc +6350%
Contains more PhosphorusPhosphorus +7500%
Contains more SeleniumSelenium +14400%
Contains more PotassiumPotassium +122.1%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +3490%

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%
Grape
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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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin AVitamin A +1820%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +549.1%
Contains more Vitamin B5Vitamin B5 +1666.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +175%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +148.6%
Contains more Vitamin B3Vitamin B3 +289.6%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin KVitamin K +563.6%

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
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +4947.6%
Contains more FatsFats +7597.1%
Contains more OtherOther +1078.9%
Contains more CarbsCarbs +372.5%
Contains more WaterWater +163%

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
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +55885.7%
Contains more Poly. FatPolyunsaturated fat +481.4%
Contains less Sat. FatSaturated fat -99.3%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Grape DV% diff.
Phosphorus 760mg 10mg 107%
Calcium 1064mg 14mg 105%
Saturated fat 17.115g 0.114g 77%
Protein 31.8g 0.63g 62%
Sodium 1433mg 2mg 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.35g 41%
Cholesterol 104mg 0mg 35%
Manganese 0.02mg 0.718mg 30%
Selenium 14.5µg 0.1µg 26%
Vitamin B2 0.37mg 0.057mg 24%
Zinc 2.58mg 0.04mg 23%
Monounsaturated fat 7.838g 0.014g 20%
Calories 387kcal 67kcal 16%
Vitamin K 2.2µg 14.6µg 10%
Vitamin A 96µg 5µg 10%
Magnesium 41mg 5mg 9%
Vitamin B5 0.424mg 0.024mg 8%
Iron 0.77mg 0.29mg 6%
Vitamin B1 0.037mg 0.092mg 5%
Carbs 3.63g 17.15g 5%
Fiber 0g 0.9g 4%
Vitamin C 0mg 4mg 4%
Polyunsaturated fat 0.593g 0.102g 3%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 191mg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 5.6mg 2%
Vitamin B6 0.085mg 0.11mg 2%
Copper 0.03mg 0.04mg 1%
Folate 7µg 4µg 1%
Vitamin B3 0.077mg 0.3mg 1%
Net carbs 3.63g 16.25g N/A
Sugar 0.73g 16.25g N/A
Vitamin E 0.23mg 0.19mg 0%
Tryptophan 0.429mg 0.003mg 0%
Threonine 1.171mg 0.017mg 0%
Isoleucine 1.685mg 0.005mg 0%
Leucine 3.071mg 0.013mg 0%
Lysine 2.941mg 0.014mg 0%
Methionine 0.852mg 0.021mg 0%
Phenylalanine 1.71mg 0.013mg 0%
Valine 2.183mg 0.017mg 0%
Histidine 1.231mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Grape
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
10%
Grape
Minerals Daily Need Coverage Score
106%
Romano cheese
15%
Grape

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 15.52g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Grape
Grape is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 1431mg)
Which food is lower in Saturated fat?
Grape
Grape is lower in Saturated fat (difference - 17.001g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $4.1)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.