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  6. Romano cheese vs. Fruit preserves

Romano cheese vs. Fruit preserves — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and fruit preserves

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2, yet fruit preserves are higher in vitamin C.
  • Romano cheese covers your daily phosphorus needs 106% more than fruit preserves.
  • The amount of cholesterol in fruit preserves is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Jams and preserves.

Infographic

Romano cheese vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +5220%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +57.1%
Contains more ZincZinc +4200%
Contains more PhosphorusPhosphorus +3900%
Contains more SeleniumSelenium +625%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +100%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B2Vitamin B2 +386.8%
Contains more Vitamin B3Vitamin B3 +113.9%
Contains more Vitamin B5Vitamin B5 +2020%
Contains more Vitamin B6Vitamin B6 +325%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +51%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +57.1%

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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +8494.6%
Contains more FatsFats +38385.7%
Contains more OtherOther +2821.7%
Contains more CarbsCarbs +1797%
~equal in Water ~30.47g

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +20526.3%
Contains more Poly. FatPolyunsaturated fat +∞%
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 Fruit preserves
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Fruit preserves DV% diff.
Phosphorus 760mg 19mg 106%
Calcium 1064mg 20mg 104%
Saturated fat 17.115g 0.01g 78%
Protein 31.8g 0.37g 63%
Sodium 1433mg 32mg 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.07g 41%
Cholesterol 104mg 0mg 35%
Zinc 2.58mg 0.06mg 23%
Vitamin B2 0.37mg 0.076mg 23%
Selenium 14.5µg 2µg 23%
Carbs 3.63g 68.86g 22%
Monounsaturated fat 7.838g 0.038g 20%
Vitamin A 96µg 0µg 11%
Vitamin C 0mg 8.8mg 10%
Magnesium 41mg 4mg 9%
Vitamin B5 0.424mg 0.02mg 8%
Copper 0.03mg 0.1mg 8%
Vitamin B6 0.085mg 0.02mg 5%
Calories 387kcal 278kcal 5%
Polyunsaturated fat 0.593g 0g 4%
Fiber 0g 1.1g 4%
Iron 0.77mg 0.49mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B1 0.037mg 0.016mg 2%
Vitamin K 2.2µg 0µg 2%
Vitamin E 0.23mg 0.12mg 1%
Folate 7µg 11µg 1%
Choline 15.4mg 10.2mg 1%
Manganese 0.02mg 0.04mg 1%
Net carbs 3.63g 67.76g N/A
Potassium 86mg 77mg 0%
Sugar 0.73g 48.5g N/A
Vitamin B3 0.077mg 0.036mg 0%
Tryptophan 0.429mg 0.008mg 0%
Threonine 1.171mg 0.023mg 0%
Isoleucine 1.685mg 0.017mg 0%
Leucine 3.071mg 0.037mg 0%
Lysine 2.941mg 0.03mg 0%
Methionine 0.852mg 0.001mg 0%
Phenylalanine 1.71mg 0.021mg 0%
Valine 2.183mg 0.021mg 0%
Histidine 1.231mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
106%
Romano cheese
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 47.77g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit preserves
Fruit preserves is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 1401mg)
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 17.105g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $4.6)

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.