Romano cheese vs. Longan — In-Depth Nutrition Comparison
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Significant differences between romano cheese and longan
- Romano cheese has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and iron; however, longan is richer in vitamin C and copper.
- Romano cheese covers your daily calcium needs 106% more than longan.
- Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of romano cheese is 27.
Specific food types used in this comparison are Cheese, romano and Longans, raw.
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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 | +310% |
| Contains more CalciumCalcium | +106300% |
| Contains more IronIron | +492.3% |
| Contains more ZincZinc | +5060% |
| Contains more PhosphorusPhosphorus | +3519% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +209.3% |
| Contains more CopperCopper | +463.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +160% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +164.3% |
| 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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +289.6% |
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:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +2327.5% |
| Contains more FatsFats | +26840% |
| Contains more OtherOther | +860% |
| Contains more CarbsCarbs | +317.1% |
| Contains more WaterWater | +167.7% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 760mg | 21mg | 106% |
| Calcium | 1064mg | 1mg | 106% |
| Vitamin C | 0mg | 84mg | 93% |
| Saturated fat | 17.115g | 78% | |
| Sodium | 1433mg | 0mg | 62% |
| Protein | 31.8g | 1.31g | 61% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Fats | 26.94g | 0.1g | 41% |
| Cholesterol | 104mg | 0mg | 35% |
| Selenium | 14.5µg | 26% | |
| Zinc | 2.58mg | 0.05mg | 23% |
| Monounsaturated fat | 7.838g | 20% | |
| Vitamin B2 | 0.37mg | 0.14mg | 18% |
| Calories | 387kcal | 60kcal | 16% |
| Copper | 0.03mg | 0.169mg | 15% |
| Vitamin A | 96µg | 11% | |
| Iron | 0.77mg | 0.13mg | 8% |
| Vitamin B5 | 0.424mg | 8% | |
| Magnesium | 41mg | 10mg | 7% |
| Vitamin B6 | 0.085mg | 7% | |
| Potassium | 86mg | 266mg | 5% |
| Polyunsaturated fat | 0.593g | 4% | |
| Carbs | 3.63g | 15.14g | 4% |
| Fiber | 0g | 1.1g | 4% |
| Vitamin D | 20IU | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Choline | 15.4mg | 3% | |
| Folate | 7µg | 2% | |
| Vitamin K | 2.2µg | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Vitamin B3 | 0.077mg | 0.3mg | 1% |
| Vitamin B1 | 0.037mg | 0.031mg | 1% |
| Manganese | 0.02mg | 0.052mg | 1% |
| Net carbs | 3.63g | 14.04g | N/A |
| Sugar | 0.73g | N/A | |
| Tryptophan | 0.429mg | 0% | |
| Threonine | 1.171mg | 0.034mg | 0% |
| Isoleucine | 1.685mg | 0.026mg | 0% |
| Leucine | 3.071mg | 0.054mg | 0% |
| Lysine | 2.941mg | 0.046mg | 0% |
| Methionine | 0.852mg | 0.013mg | 0% |
| Phenylalanine | 1.71mg | 0.03mg | 0% |
| Valine | 2.183mg | 0.058mg | 0% |
| Histidine | 1.231mg | 0.012mg | 0% |
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%
25%
Minerals Daily Need Coverage Score
106%
11%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 17.115g)
Which food is cheaper?
Longan is cheaper (difference - $3.2)