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  6. Romano cheese vs. Jackfruit

Romano cheese vs. Jackfruit — In-Depth Nutrition Comparison

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Important differences between romano cheese and jackfruit

  • Romano cheese has more phosphorus, calcium, vitamin B12, vitamin B2, and zinc; however, jackfruit has more vitamin B6 and vitamin C.
  • Romano cheese's daily need coverage for phosphorus is 106% more.
  • Jackfruit is lower in cholesterol.
  • Jackfruit has a higher glycemic index than romano cheese.

The food varieties used in the comparison are Cheese, romano and Jackfruit, raw.

Infographic

Romano cheese vs Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +4333.3%
Contains more IronIron +234.8%
Contains more ZincZinc +1884.6%
Contains more PhosphorusPhosphorus +3519%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +420.9%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +115%

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1820%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +572.7%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.8%
Contains more Vitamin B1Vitamin B1 +183.8%
Contains more Vitamin B3Vitamin B3 +1094.8%
Contains more Vitamin B6Vitamin B6 +287.1%
Contains more FolateFolate +242.9%

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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +1748.8%
Contains more FatsFats +4109.4%
Contains more OtherOther +622.6%
Contains more CarbsCarbs +540.5%
Contains more WaterWater +137.7%

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +4956.8%
Contains more Poly. FatPolyunsaturated fat +530.9%
Contains less Sat. FatSaturated fat -98.9%

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 Jackfruit
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 Jackfruit DV% diff.
Phosphorus 760mg 21mg 106%
Calcium 1064mg 24mg 104%
Saturated fat 17.115g 0.195g 77%
Sodium 1433mg 2mg 62%
Protein 31.8g 1.72g 60%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.64g 40%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 26%
Vitamin B2 0.37mg 0.055mg 24%
Zinc 2.58mg 0.13mg 22%
Monounsaturated fat 7.838g 0.155g 19%
Vitamin B6 0.085mg 0.329mg 19%
Calories 387kcal 95kcal 15%
Vitamin C 0mg 13.7mg 15%
Potassium 86mg 448mg 11%
Fructose 9.19g 11%
Vitamin A 96µg 5µg 10%
Iron 0.77mg 0.23mg 7%
Carbs 3.63g 23.25g 7%
Vitamin B1 0.037mg 0.105mg 6%
Fiber 0g 1.5g 6%
Copper 0.03mg 0.076mg 5%
Vitamin B3 0.077mg 0.92mg 5%
Folate 7µg 24µg 4%
Vitamin B5 0.424mg 0.235mg 4%
Vitamin D 0.5µg 3%
Polyunsaturated fat 0.593g 0.094g 3%
Magnesium 41mg 29mg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin K 2.2µg 2%
Starch 1.47g 1%
Manganese 0.02mg 0.043mg 1%
Vitamin E 0.23mg 0.34mg 1%
Net carbs 3.63g 21.75g N/A
Sugar 0.73g 19.08g N/A
Tryptophan 0.429mg 0.034mg 0%
Threonine 1.171mg 0.086mg 0%
Isoleucine 1.685mg 0.069mg 0%
Leucine 3.071mg 0.103mg 0%
Lysine 2.941mg 0.069mg 0%
Methionine 0.852mg 0.034mg 0%
Phenylalanine 1.71mg 0.052mg 0%
Valine 2.183mg 0.086mg 0%
Histidine 1.231mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Jackfruit
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
17%
Jackfruit
Minerals Daily Need Coverage Score
106%
Romano cheese
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 18.35g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 1431mg)
Which food is lower in Saturated fat?
Jackfruit
Jackfruit is lower in Saturated fat (difference - 16.92g)
Which food is cheaper?
Jackfruit
Jackfruit 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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.