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  6. Romano cheese vs. Kefir

Romano cheese vs. Kefir — In-Depth Nutrition Comparison

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What are the differences between romano cheese and kefir?

  • The amount of phosphorus, calcium, vitamin B12, selenium, zinc, vitamin B2, and iron in romano cheese is higher than in kefir.
  • Romano cheese's daily need coverage for phosphorus is 94% more.
  • Kefir contains 36 times less sodium than romano cheese. Romano cheese contains 1433mg of sodium, while kefir contains 40mg.

We used Cheese, romano and Kefir, lowfat, plain, LIFEWAY types in this article.

Infographic

Romano cheese vs Kefir 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%
Kefir
Kefir
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +718.5%
Contains more IronIron +1825%
Contains more CopperCopper +233.3%
Contains more ZincZinc +460.9%
Contains more PhosphorusPhosphorus +623.8%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +302.8%
Contains more PotassiumPotassium +90.7%
Contains less SodiumSodium -97.2%

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%
Kefir
Kefir
5
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 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +174.1%
Contains more Vitamin B6Vitamin B6 +46.6%
Contains more Vitamin B12Vitamin B12 +286.2%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +78.1%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more FolateFolate +85.7%
~equal in Vitamin B5 ~0.385mg
~equal in Choline ~15.2mg

All nutrients comparison - raw data values

Nutrient Romano cheese Kefir DV% diff.
Phosphorus 760mg 105mg 94%
Calcium 1064mg 130mg 93%
Saturated fat 17.115g 0.658g 75%
Sodium 1433mg 40mg 61%
Protein 31.8g 3.79g 56%
Fats 26.94g 0.93g 40%
Vitamin B12 1.12µg 0.29µg 35%
Cholesterol 104mg 5mg 33%
Selenium 14.5µg 3.6µg 20%
Zinc 2.58mg 0.46mg 19%
Monounsaturated fat 7.838g 0.31g 19%
Vitamin B2 0.37mg 0.135mg 18%
Calories 387kcal 41kcal 17%
Iron 0.77mg 0.04mg 9%
Vitamin A 96µg 171µg 8%
Magnesium 41mg 12mg 7%
Polyunsaturated fat 0.593g 0.053g 4%
Vitamin D 20IU 41IU 3%
Vitamin D 0.5µg 1µg 3%
Potassium 86mg 164mg 2%
Folate 7µg 13µg 2%
Vitamin K 2.2µg 0.1µg 2%
Vitamin B6 0.085mg 0.058mg 2%
Copper 0.03mg 0.009mg 2%
Vitamin B5 0.424mg 0.385mg 1%
Vitamin B1 0.037mg 0.03mg 1%
Manganese 0.02mg 0.005mg 1%
Vitamin E 0.23mg 0.02mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 3.63g 4.48g N/A
Carbs 3.63g 4.48g 0%
Sugar 0.73g 4.61g N/A
Vitamin B3 0.077mg 0.15mg 0%
Trans fat 0.037g N/A
Choline 15.4mg 15.2mg 0%
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%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

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
Kefir
Kefir
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more ProteinProtein +739.1%
Contains more FatsFats +2796.8%
Contains more OtherOther +820.5%
Contains more CarbsCarbs +23.4%
Contains more WaterWater +191.4%

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
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +2428.4%
Contains more Poly. FatPolyunsaturated fat +1018.9%
Contains less Sat. FatSaturated fat -96.2%

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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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.