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  6. Romano cheese vs. Corn raw

Romano cheese vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and corn raw

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc, yet corn raw is higher in vitamin B3.
  • Romano cheese covers your daily calcium needs 106% more than corn raw.
  • The amount of cholesterol in corn raw is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Corn, sweet, yellow, raw.

Infographic

Romano cheese vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +53100%
Contains more IronIron +48.1%
Contains more ZincZinc +460.9%
Contains more PhosphorusPhosphorus +753.9%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +214%
Contains more CopperCopper +80%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +715%
~equal in Magnesium ~37mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +572.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +633.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +318.9%
Contains more Vitamin B3Vitamin B3 +2198.7%
Contains more Vitamin B5Vitamin B5 +69.1%
Contains more FolateFolate +500%
Contains more CholineCholine +49.4%
~equal in Vitamin B6 ~0.093mg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +872.5%
Contains more FatsFats +1895.6%
Contains more OtherOther +966.7%
Contains more CarbsCarbs +415.2%
Contains more WaterWater +146%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +1714.4%
Contains more Poly. FatPolyunsaturated fat +21.8%
Contains less Sat. FatSaturated fat -98.1%

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 Corn raw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Corn raw DV% diff.
Calcium 1064mg 2mg 106%
Phosphorus 760mg 89mg 96%
Saturated fat 17.115g 0.325g 76%
Sodium 1433mg 15mg 62%
Protein 31.8g 3.27g 57%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 1.35g 39%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.6µg 25%
Vitamin B2 0.37mg 0.055mg 24%
Zinc 2.58mg 0.46mg 19%
Monounsaturated fat 7.838g 0.432g 19%
Calories 387kcal 86kcal 15%
Vitamin B3 0.077mg 1.77mg 11%
Vitamin A 96µg 9µg 10%
Vitamin B1 0.037mg 0.155mg 10%
Folate 7µg 42µg 9%
Fiber 0g 2g 8%
Vitamin C 0mg 6.8mg 8%
Manganese 0.02mg 0.163mg 6%
Vitamin B5 0.424mg 0.717mg 6%
Potassium 86mg 270mg 5%
Carbs 3.63g 18.7g 5%
Vitamin D 0.5µg 0µg 3%
Iron 0.77mg 0.52mg 3%
Vitamin D 20IU 0IU 3%
Copper 0.03mg 0.054mg 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Vitamin K 2.2µg 0.3µg 2%
Polyunsaturated fat 0.593g 0.487g 1%
Choline 15.4mg 23mg 1%
Vitamin B6 0.085mg 0.093mg 1%
Magnesium 41mg 37mg 1%
Vitamin E 0.23mg 0.07mg 1%
Net carbs 3.63g 16.7g N/A
Sugar 0.73g 6.26g N/A
Tryptophan 0.429mg 0.023mg 0%
Threonine 1.171mg 0.129mg 0%
Isoleucine 1.685mg 0.129mg 0%
Leucine 3.071mg 0.348mg 0%
Lysine 2.941mg 0.137mg 0%
Methionine 0.852mg 0.067mg 0%
Phenylalanine 1.71mg 0.15mg 0%
Valine 2.183mg 0.185mg 0%
Histidine 1.231mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
Minerals Daily Need Coverage Score
106%
Romano cheese
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 5.53g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 1418mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 16.79g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
?
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.