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Romano cheese vs. Grapefruit — In-Depth Nutrition Comparison

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Significant differences between romano cheese and grapefruit

  • Romano cheese has more phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc; however, grapefruit is richer in vitamin C.
  • Romano cheese covers your daily phosphorus needs 106% more than grapefruit.

Specific food types used in this comparison are Cheese, romano and Grapefruit, raw, pink and red, all areas.

Infographic

Romano cheese vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +4736.4%
Contains more IronIron +862.5%
Contains more ZincZinc +3585.7%
Contains more PhosphorusPhosphorus +4122.2%
Contains more SeleniumSelenium +14400%
Contains more PotassiumPotassium +57%
Contains less SodiumSodium -100%
~equal in Copper ~0.032mg
~equal in Manganese ~0.022mg

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin AVitamin A +65.5%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1093.5%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +60.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +16.2%
Contains more Vitamin B3Vitamin B3 +164.9%
Contains more FolateFolate +85.7%

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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +4029.9%
Contains more FatsFats +19142.9%
Contains more OtherOther +1716.2%
Contains more CarbsCarbs +193.7%
Contains more WaterWater +184.9%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +39090%
Contains more Poly. FatPolyunsaturated fat +1547.2%
Contains less Sat. FatSaturated fat -99.9%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Grapefruit DV% diff.
Phosphorus 760mg 18mg 106%
Calcium 1064mg 22mg 104%
Saturated fat 17.115g 0.021g 78%
Protein 31.8g 0.77g 62%
Sodium 1433mg 0mg 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.14g 41%
Vitamin C 0mg 31.2mg 35%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.1µg 26%
Vitamin B2 0.37mg 0.031mg 26%
Zinc 2.58mg 0.07mg 23%
Monounsaturated fat 7.838g 0.02g 20%
Calories 387kcal 42kcal 17%
Iron 0.77mg 0.08mg 9%
Magnesium 41mg 9mg 8%
Fiber 0g 1.6g 6%
Polyunsaturated fat 0.593g 0.036g 4%
Vitamin A 96µg 58µg 4%
Vitamin B5 0.424mg 0.262mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Fructose 1.77g 2%
Carbs 3.63g 10.66g 2%
Folate 7µg 13µg 2%
Vitamin B6 0.085mg 0.053mg 2%
Vitamin K 2.2µg 0µg 2%
Vitamin B3 0.077mg 0.204mg 1%
Potassium 86mg 135mg 1%
Vitamin B1 0.037mg 0.043mg 1%
Choline 15.4mg 7.7mg 1%
Vitamin E 0.23mg 0.13mg 1%
Net carbs 3.63g 9.06g N/A
Sugar 0.73g 6.89g N/A
Copper 0.03mg 0.032mg 0%
Manganese 0.02mg 0.022mg 0%
Tryptophan 0.429mg 0.008mg 0%
Threonine 1.171mg 0.013mg 0%
Isoleucine 1.685mg 0.008mg 0%
Leucine 3.071mg 0.015mg 0%
Lysine 2.941mg 0.019mg 0%
Methionine 0.852mg 0.007mg 0%
Phenylalanine 1.71mg 0.013mg 0%
Valine 2.183mg 0.015mg 0%
Histidine 1.231mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Grapefruit
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
15%
Grapefruit
Minerals Daily Need Coverage Score
106%
Romano cheese
5%
Grapefruit

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 6.16g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Grapefruit
Grapefruit is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 17.094g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 2)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $4.3)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.