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  6. Romano cheese vs. Mandarin orange

Romano cheese vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the main differences between romano cheese and mandarin oranges?

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc, while mandarin oranges are higher in vitamin C.
  • Romano cheese's daily need coverage for phosphorus is 106% higher.
  • Mandarin oranges are lower in cholesterol.
  • Mandarin oranges have a higher glycemic index (47) than romano cheese (27).

We used Cheese, romano and Tangerines, (mandarin oranges), raw types in this comparison.

Infographic

Romano cheese vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +2775.7%
Contains more IronIron +413.3%
Contains more ZincZinc +3585.7%
Contains more PhosphorusPhosphorus +3700%
Contains more SeleniumSelenium +14400%
Contains more PotassiumPotassium +93%
Contains more CopperCopper +40%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +95%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +182.4%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +927.8%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +56.8%
Contains more Vitamin B3Vitamin B3 +388.3%
Contains more FolateFolate +128.6%
~equal in Vitamin B6 ~0.078mg

All nutrients comparison - raw data values

Nutrient Romano cheese Mandarin orange DV% diff.
Phosphorus 760mg 20mg 106%
Calcium 1064mg 37mg 103%
Saturated fat 17.115g 0.039g 78%
Protein 31.8g 0.81g 62%
Sodium 1433mg 2mg 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.31g 41%
Cholesterol 104mg 0mg 35%
Vitamin C 0mg 26.7mg 30%
Selenium 14.5µg 0.1µg 26%
Vitamin B2 0.37mg 0.036mg 26%
Zinc 2.58mg 0.07mg 23%
Monounsaturated fat 7.838g 0.06g 19%
Calories 387kcal 53kcal 17%
Iron 0.77mg 0.15mg 8%
Vitamin A 96µg 34µg 7%
Fiber 0g 1.8g 7%
Magnesium 41mg 12mg 7%
Vitamin B5 0.424mg 0.216mg 4%
Polyunsaturated fat 0.593g 0.065g 4%
Fructose 2.4g 3%
Carbs 3.63g 13.34g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Folate 7µg 16µg 2%
Vitamin K 2.2µg 0µg 2%
Vitamin B3 0.077mg 0.376mg 2%
Vitamin B1 0.037mg 0.058mg 2%
Potassium 86mg 166mg 2%
Vitamin B6 0.085mg 0.078mg 1%
Copper 0.03mg 0.042mg 1%
Choline 15.4mg 10.2mg 1%
Manganese 0.02mg 0.039mg 1%
Net carbs 3.63g 11.54g N/A
Sugar 0.73g 10.58g N/A
Vitamin E 0.23mg 0.2mg 0%
Tryptophan 0.429mg 0.002mg 0%
Threonine 1.171mg 0.016mg 0%
Isoleucine 1.685mg 0.017mg 0%
Leucine 3.071mg 0.028mg 0%
Lysine 2.941mg 0.032mg 0%
Methionine 0.852mg 0.002mg 0%
Phenylalanine 1.71mg 0.018mg 0%
Valine 2.183mg 0.021mg 0%
Histidine 1.231mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +3825.9%
Contains more FatsFats +8590.3%
Contains more OtherOther +1716.2%
Contains more CarbsCarbs +267.5%
Contains more WaterWater +175.5%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +12963.3%
Contains more Poly. FatPolyunsaturated fat +812.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.