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Romano cheese vs. Kielbasa — In-Depth Nutrition Comparison

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Important differences between romano cheese and kielbasa

  • Romano cheese has more vitamin A; however, kielbasa has more vitamin C, iron, and polyunsaturated fat.
  • Romano cheese's daily need coverage for saturated fat is 54% more.
  • Kielbasa is lower in saturated fat.

The food varieties used in the comparison are Cheese, romano and Kielbasa, Polish, turkey and beef, smoked.

Infographic

Romano cheese vs Kielbasa 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 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +61%
Contains less SodiumSodium -16.3%

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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%

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
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more ProteinProtein +142.7%
Contains more FatsFats +53.1%
Contains more OtherOther +97.6%
Contains more WaterWater +100.6%
~equal in Carbs ~3.9g

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
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Poly. FatPolyunsaturated fat +292.9%
~equal in Monounsaturated fat ~8.27g

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

All nutrients comparison - raw data values

Nutrient Romano cheese Kielbasa DV% diff.
Phosphorus 760mg 109%
Calcium 1064mg 106%
Saturated fat 17.115g 6.23g 49%
Vitamin B12 1.12µg 47%
Protein 31.8g 13.1g 37%
Vitamin B2 0.37mg 28%
Selenium 14.5µg 26%
Zinc 2.58mg 23%
Vitamin C 0mg 14.8mg 16%
Fats 26.94g 17.6g 14%
Polyunsaturated fat 0.593g 2.33g 12%
Cholesterol 104mg 70mg 11%
Vitamin A 96µg 0µg 11%
Sodium 1433mg 1200mg 10%
Magnesium 41mg 10%
Vitamin B5 0.424mg 8%
Calories 387kcal 226kcal 8%
Vitamin B6 0.085mg 7%
Iron 0.77mg 1.24mg 6%
Copper 0.03mg 3%
Vitamin D 20IU 3%
Potassium 86mg 3%
Choline 15.4mg 3%
Vitamin B1 0.037mg 3%
Vitamin D 0.5µg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Folate 7µg 2%
Monounsaturated fat 7.838g 8.27g 1%
Manganese 0.02mg 1%
Net carbs 3.63g 3.9g N/A
Carbs 3.63g 3.9g 0%
Sugar 0.73g 0g N/A
Vitamin B3 0.077mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Kielbasa
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
4%
Kielbasa
Minerals Daily Need Coverage Score
106%
Romano cheese
20%
Kielbasa

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Kielbasa
Kielbasa contains less Sodium (difference - 233mg)
Which food is lower in Saturated fat?
Kielbasa
Kielbasa is lower in Saturated fat (difference - 10.885g)
Which food is cheaper?
Kielbasa
Kielbasa is cheaper (difference - $3.1)

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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.