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  6. Romano cheese vs. Mixed nuts

Romano cheese vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and mixed nuts

  • Romano cheese is higher in calcium, vitamin B12, and phosphorus, yet mixed nuts are higher in copper, manganese, vitamin E, vitamin B3, and magnesium.
  • Mixed nuts cover your daily copper needs 97% more than romano cheese.
  • The amount of sodium in mixed nuts is lower.

Food varieties used in this article are Cheese, romano and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Romano cheese vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +809.4%
Contains more PhosphorusPhosphorus +66.7%
Contains more MagnesiumMagnesium +458.5%
Contains more PotassiumPotassium +634.9%
Contains more IronIron +239%
Contains more CopperCopper +2923.3%
Contains more ZincZinc +30.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +10100%
Contains more SeleniumSelenium +133.8%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +88.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +410.8%
Contains more Vitamin B3Vitamin B3 +9911.7%
Contains more Vitamin B5Vitamin B5 +168.9%
Contains more Vitamin B6Vitamin B6 +314.1%
Contains more Vitamin KVitamin K +159.1%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +237.7%

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +58.7%
Contains more WaterWater +1386.1%
Contains more OtherOther +133.3%
Contains more FatsFats +100.3%
Contains more CarbsCarbs +479.9%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +263.5%
Contains more Poly. FatPolyunsaturated fat +2364.1%

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 Mixed nuts
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Mixed nuts DV% diff.
Copper 0.03mg 0.907mg 97%
Calcium 1064mg 117mg 95%
Polyunsaturated fat 0.593g 14.612g 93%
Manganese 0.02mg 2.04mg 88%
Sodium 1433mg 5mg 62%
Monounsaturated fat 7.838g 28.488g 52%
Vitamin E 0.23mg 7.82mg 51%
Vitamin B3 0.077mg 7.709mg 48%
Vitamin B12 1.12µg 0µg 47%
Magnesium 41mg 229mg 45%
Phosphorus 760mg 456mg 43%
Fats 26.94g 53.95g 42%
Saturated fat 17.115g 8.711g 38%
Selenium 14.5µg 33.9µg 35%
Cholesterol 104mg 0mg 35%
Fiber 0g 7g 28%
Protein 31.8g 20.04g 24%
Iron 0.77mg 2.61mg 23%
Vitamin B6 0.085mg 0.352mg 21%
Folate 7µg 83µg 19%
Potassium 86mg 632mg 16%
Vitamin B5 0.424mg 1.14mg 14%
Vitamin B1 0.037mg 0.189mg 13%
Vitamin B2 0.37mg 0.196mg 13%
Calories 387kcal 607kcal 11%
Vitamin A 96µg 0µg 11%
Zinc 2.58mg 3.36mg 7%
Choline 15.4mg 52mg 7%
Carbs 3.63g 21.05g 6%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.2µg 5.7µg 3%
Vitamin D 20IU 0IU 3%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 3.63g 14.05g N/A
Sugar 0.73g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.429mg 0.22mg 0%
Threonine 1.171mg 0.703mg 0%
Isoleucine 1.685mg 0.826mg 0%
Leucine 3.071mg 1.656mg 0%
Lysine 2.941mg 0.782mg 0%
Methionine 0.852mg 0.283mg 0%
Phenylalanine 1.71mg 1.182mg 0%
Valine 2.183mg 1.001mg 0%
Histidine 1.231mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

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

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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%
Romano cheese
50%
Mixed nuts
Minerals Daily Need Coverage Score
106%
Romano cheese
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.42g)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1428mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 8.404g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 3)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $1.6)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.