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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
106%
15%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 3.88g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 1393mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 16.457g)
Which food is cheaper?
Kefir is cheaper (difference - $4.6)
Which food is richer in vitamins?
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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.