Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Romano cheese vs. Hummus — In-Depth Nutrition Comparison

Compare

What are the main differences between romano cheese and hummus?

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, and vitamin B2, while hummus is higher in copper, manganese, and fiber.
  • Romano cheese's daily need coverage for calcium is 103% higher.
  • Hummus is lower in cholesterol.
  • Romano cheese has a higher glycemic index (27) than hummus (6).

We used Cheese, romano and Hummus, commercial types in this comparison.

Infographic

Romano cheese vs Hummus 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%
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more CalciumCalcium +2700%
Contains more ZincZinc +41%
Contains more PhosphorusPhosphorus +331.8%
Contains more SeleniumSelenium +457.7%
Contains more MagnesiumMagnesium +73.2%
Contains more PotassiumPotassium +165.1%
Contains more IronIron +216.9%
Contains more CopperCopper +1656.7%
Contains less SodiumSodium -73.6%
Contains more ManganeseManganese +3765%

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%
Hummus
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% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +478.1%
Contains more Vitamin B5Vitamin B5 +221.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +386.5%
Contains more Vitamin B3Vitamin B3 +655.8%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more FolateFolate +1085.7%
~equal in Vitamin C ~0mg

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
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more ProteinProtein +302.5%
Contains more FatsFats +180.6%
Contains more OtherOther +314.8%
Contains more CarbsCarbs +293.7%
Contains more WaterWater +115.4%

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
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains more Mono. FatMonounsaturated fat +94.1%
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +509.3%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Hummus DV% diff.
Calcium 1064mg 38mg 103%
Phosphorus 760mg 176mg 83%
Saturated fat 17.115g 1.437g 71%
Copper 0.03mg 0.527mg 55%
Protein 31.8g 7.9g 48%
Vitamin B12 1.12µg 0µg 47%
Sodium 1433mg 379mg 46%
Cholesterol 104mg 0mg 35%
Manganese 0.02mg 0.773mg 33%
Fats 26.94g 9.6g 27%
Vitamin B2 0.37mg 0.064mg 24%
Fiber 0g 6g 24%
Selenium 14.5µg 2.6µg 22%
Iron 0.77mg 2.44mg 21%
Polyunsaturated fat 0.593g 3.613g 20%
Folate 7µg 83µg 19%
Vitamin B1 0.037mg 0.18mg 12%
Calories 387kcal 166kcal 11%
Vitamin A 96µg 11%
Monounsaturated fat 7.838g 4.039g 9%
Vitamin B6 0.085mg 0.2mg 9%
Zinc 2.58mg 1.83mg 7%
Magnesium 41mg 71mg 7%
Vitamin B5 0.424mg 0.132mg 6%
Potassium 86mg 228mg 4%
Carbs 3.63g 14.29g 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.077mg 0.582mg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Net carbs 3.63g 8.29g N/A
Sugar 0.73g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
14%
Hummus
Minerals Daily Need Coverage Score
106%
Romano cheese
64%
Hummus

Comparison summary

Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 1054mg)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 15.678g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 21)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $3.1)
Which food is richer in minerals?
?
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.