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  6. Romano cheese vs. Marinara sauce

Romano cheese vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between romano cheese and marinara sauce

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc, yet marinara sauce is richer in vitamin B3.
  • Daily need coverage for phosphorus for romano cheese is 104% higher.
  • Marinara sauce contains less saturated fat.

Food types used in this article are Cheese, romano and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Romano cheese vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +3840.7%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +2135.3%
Contains more SeleniumSelenium +1218.2%
Contains more PotassiumPotassium +270.9%
Contains more CopperCopper +170%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +585%
~equal in Iron ~0.78mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin AVitamin A +190.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin B2Vitamin B2 +506.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +943.5%
Contains more Vitamin B3Vitamin B3 +4987%
Contains more Vitamin B6Vitamin B6 +103.5%
Contains more Vitamin KVitamin K +531.8%
Contains more FolateFolate +85.7%

All nutrients comparison - raw data values

Nutrient Romano cheese Marinara sauce DV% diff.
Phosphorus 760mg 34mg 104%
Calcium 1064mg 27mg 104%
Saturated fat 17.115g 0.17g 77%
Protein 31.8g 1.41g 61%
Sodium 1433mg 30mg 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 1.48g 39%
Cholesterol 104mg 2mg 34%
Selenium 14.5µg 1.1µg 24%
Vitamin B3 0.077mg 3.917mg 24%
Vitamin B2 0.37mg 0.061mg 24%
Zinc 2.58mg 0.2mg 22%
Monounsaturated fat 7.838g 0.377g 19%
Calories 387kcal 51kcal 17%
Vitamin E 0.23mg 2.4mg 14%
Vitamin K 2.2µg 13.9µg 10%
Vitamin B5 0.424mg 8%
Potassium 86mg 319mg 7%
Fiber 0g 1.8g 7%
Vitamin B6 0.085mg 0.173mg 7%
Vitamin A 96µg 33µg 7%
Copper 0.03mg 0.081mg 6%
Manganese 0.02mg 0.137mg 5%
Magnesium 41mg 18mg 5%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Folate 7µg 13µg 2%
Vitamin C 0mg 2mg 2%
Carbs 3.63g 8.06g 1%
Vitamin B1 0.037mg 0.024mg 1%
Polyunsaturated fat 0.593g 0.508g 1%
Net carbs 3.63g 6.26g N/A
Iron 0.77mg 0.78mg 0%
Sugar 0.73g 5.5g N/A
Choline 15.4mg 13.7mg 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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +2155.3%
Contains more FatsFats +1720.3%
Contains more OtherOther +304.8%
Contains more CarbsCarbs +122%
Contains more WaterWater +182.7%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +1979%
Contains more Poly. FatPolyunsaturated fat +16.7%
Contains less Sat. FatSaturated fat -99%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.