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  6. Romano cheese vs. Lentil

Romano cheese vs. Lentil — In-Depth Nutrition Comparison

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How are romano cheese and lentil different?

  • Romano cheese is richer in calcium, phosphorus, and vitamin B12, while lentil is higher in folate, iron, fiber, and copper.
  • Romano cheese covers your daily need for calcium, 105% more than lentil.
  • Lentil is lower in cholesterol.

Cheese, romano and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Romano cheese vs Lentil 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%
Lentil
Lentil
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +13.9%
Contains more CalciumCalcium +5500%
Contains more ZincZinc +103.1%
Contains more PhosphorusPhosphorus +322.2%
Contains more SeleniumSelenium +417.9%
Contains more PotassiumPotassium +329.1%
Contains more IronIron +332.5%
Contains more CopperCopper +736.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2370%

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%
Lentil
Lentil
7
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +406.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +29.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +356.8%
Contains more Vitamin B3Vitamin B3 +1276.6%
Contains more Vitamin B5Vitamin B5 +50.5%
Contains more Vitamin B6Vitamin B6 +109.4%
Contains more FolateFolate +2485.7%
Contains more CholineCholine +112.3%

All nutrients comparison - raw data values

Nutrient Romano cheese Lentil DV% diff.
Calcium 1064mg 19mg 105%
Phosphorus 760mg 180mg 83%
Saturated fat 17.115g 0.053g 78%
Sodium 1433mg 2mg 62%
Vitamin B12 1.12µg 0µg 47%
Protein 31.8g 9.02g 46%
Folate 7µg 181µg 44%
Fats 26.94g 0.38g 41%
Cholesterol 104mg 0mg 35%
Iron 0.77mg 3.33mg 32%
Fiber 0g 7.9g 32%
Copper 0.03mg 0.251mg 25%
Vitamin B2 0.37mg 0.073mg 23%
Selenium 14.5µg 2.8µg 21%
Manganese 0.02mg 0.494mg 21%
Monounsaturated fat 7.838g 0.064g 19%
Calories 387kcal 116kcal 14%
Zinc 2.58mg 1.27mg 12%
Vitamin B1 0.037mg 0.169mg 11%
Vitamin A 96µg 0µg 11%
Potassium 86mg 369mg 8%
Vitamin B6 0.085mg 0.178mg 7%
Vitamin B3 0.077mg 1.06mg 6%
Carbs 3.63g 20.13g 6%
Vitamin B5 0.424mg 0.638mg 4%
Polyunsaturated fat 0.593g 0.175g 3%
Choline 15.4mg 32.7mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin C 0mg 1.5mg 2%
Magnesium 41mg 36mg 1%
Vitamin E 0.23mg 0.11mg 1%
Net carbs 3.63g 12.23g N/A
Sugar 0.73g 1.8g N/A
Vitamin K 2.2µg 1.7µg 0%
Tryptophan 0.429mg 0.081mg 0%
Threonine 1.171mg 0.323mg 0%
Isoleucine 1.685mg 0.39mg 0%
Leucine 3.071mg 0.654mg 0%
Lysine 2.941mg 0.63mg 0%
Methionine 0.852mg 0.077mg 0%
Phenylalanine 1.71mg 0.445mg 0%
Valine 2.183mg 0.448mg 0%
Histidine 1.231mg 0.254mg 0%

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
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +252.5%
Contains more FatsFats +6989.5%
Contains more OtherOther +709.6%
Contains more CarbsCarbs +454.5%
Contains more WaterWater +125.3%

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +12146.9%
Contains more Poly. FatPolyunsaturated fat +238.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.