Romano cheese vs. Millet flour — In-Depth Nutrition Comparison
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A recap on differences between romano cheese and millet flour
- Romano cheese is higher in calcium and phosphorus, yet millet flour is higher in copper, manganese, iron, vitamin B3, selenium, and vitamin B1.
- Romano cheese covers your daily calcium needs 105% more than millet flour.
- Romano cheese contains 358 times more sodium than millet flour. While romano cheese contains 1433mg of sodium, millet flour contains only 4mg.
- The glycemic index of romano cheese is lower.
Food varieties used in this article are Cheese, romano and Millet flour.
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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 CalciumCalcium | +7500% |
| Contains more PhosphorusPhosphorus | +166.7% |
| Contains more MagnesiumMagnesium | +190.2% |
| Contains more PotassiumPotassium | +160.5% |
| Contains more IronIron | +411.7% |
| Contains more CopperCopper | +1683.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +4910% |
| Contains more SeleniumSelenium | +125.5% |
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 | +109.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +406.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +175% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1016.2% |
| Contains more Vitamin B3Vitamin B3 | +7718.2% |
| Contains more Vitamin B5Vitamin B5 | +198.8% |
| Contains more Vitamin B6Vitamin B6 | +337.6% |
| Contains more FolateFolate | +500% |
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:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more ProteinProtein | +195.8% |
| Contains more FatsFats | +533.9% |
| Contains more WaterWater | +256.5% |
| Contains more OtherOther | +455.4% |
| Contains more CarbsCarbs | +1969.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains more Mono. FatMonounsaturated fat | +748.3% |
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Poly. FatPolyunsaturated fat | +341.5% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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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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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 1064mg | 14mg | 105% |
| Saturated fat | 17.115g | 0.536g | 75% |
| Phosphorus | 760mg | 285mg | 68% |
| Sodium | 1433mg | 4mg | 62% |
| Copper | 0.03mg | 0.535mg | 56% |
| Vitamin B12 | 1.12µg | 47% | |
| Manganese | 0.02mg | 1.002mg | 43% |
| Protein | 31.8g | 10.75g | 42% |
| Iron | 0.77mg | 3.94mg | 40% |
| Vitamin B3 | 0.077mg | 6.02mg | 37% |
| Fats | 26.94g | 4.25g | 35% |
| Cholesterol | 104mg | 35% | |
| Selenium | 14.5µg | 32.7µg | 33% |
| Vitamin B1 | 0.037mg | 0.413mg | 31% |
| Starch | 69.88g | 29% | |
| Carbs | 3.63g | 75.12g | 24% |
| Vitamin B2 | 0.37mg | 0.073mg | 23% |
| Vitamin B6 | 0.085mg | 0.372mg | 22% |
| Magnesium | 41mg | 119mg | 19% |
| Monounsaturated fat | 7.838g | 0.924g | 17% |
| Vitamin B5 | 0.424mg | 1.267mg | 17% |
| Fiber | 0g | 3.5g | 14% |
| Polyunsaturated fat | 0.593g | 2.618g | 14% |
| Vitamin A | 96µg | 11% | |
| Folate | 7µg | 42µg | 9% |
| Potassium | 86mg | 224mg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Vitamin E | 0.23mg | 0.11mg | 1% |
| Vitamin K | 2.2µg | 0.8µg | 1% |
| Calories | 387kcal | 382kcal | 0% |
| Net carbs | 3.63g | 71.62g | N/A |
| Sugar | 0.73g | 1.66g | N/A |
| Zinc | 2.58mg | 2.63mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.429mg | 0.17mg | 0% |
| Threonine | 1.171mg | 0.354mg | 0% |
| Isoleucine | 1.685mg | 0.473mg | 0% |
| Leucine | 3.071mg | 1.537mg | 0% |
| Lysine | 2.941mg | 0.144mg | 0% |
| Methionine | 0.852mg | 0.319mg | 0% |
| Phenylalanine | 1.71mg | 0.675mg | 0% |
| Valine | 2.183mg | 0.584mg | 0% |
| Histidine | 1.231mg | 0.257mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
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%
33%
Minerals Daily Need Coverage Score
106%
94%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 0.93g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 1429mg)
Which food is lower in Saturated fat?
Millet flour is lower in Saturated fat (difference - 16.579g)
Which food is cheaper?
Millet flour is cheaper (difference - $4.6)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
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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.