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Romano cheese vs. Mustard — In-Depth Nutrition Comparison

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The main differences between romano cheese and mustard

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, vitamin B2, and zinc, yet mustard is richer in selenium, manganese, and fiber.
  • Daily need coverage for calcium for romano cheese is 100% higher.
  • Mustard contains less cholesterol.

Food types used in this article are Cheese, romano and Mustard, prepared, yellow.

Infographic

Romano cheese vs Mustard infographic
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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.
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +1588.9%
Contains more ZincZinc +303.1%
Contains more PhosphorusPhosphorus +603.7%
Contains more MagnesiumMagnesium +17.1%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +109.1%
Contains more CopperCopper +146.7%
Contains less SodiumSodium -23%
Contains more ManganeseManganese +2010%
Contains more SeleniumSelenium +131%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +1820%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +428.6%
Contains more Vitamin B5Vitamin B5 +66.9%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +56.5%
Contains more Vitamin B1Vitamin B1 +378.4%
Contains more Vitamin B3Vitamin B3 +633.8%
Contains more CholineCholine +45.5%
~equal in Folate ~7µg

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +750.3%
Contains more FatsFats +706.6%
Contains more OtherOther +99.4%
Contains more CarbsCarbs +60.6%
Contains more WaterWater +170.9%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +259.2%
Contains less Sat. FatSaturated fat -98.7%
Contains more Poly. FatPolyunsaturated fat +30.5%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Mustard DV% diff.
Calcium 1064mg 63mg 100%
Phosphorus 760mg 108mg 93%
Saturated fat 17.115g 0.214g 77%
Protein 31.8g 3.74g 56%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 3.34g 36%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 33.5µg 35%
Vitamin B2 0.37mg 0.07mg 23%
Zinc 2.58mg 0.64mg 18%
Manganese 0.02mg 0.422mg 17%
Fiber 0g 4g 16%
Calories 387kcal 60kcal 16%
Sodium 1433mg 1104mg 14%
Monounsaturated fat 7.838g 2.182g 14%
Vitamin B1 0.037mg 0.177mg 12%
Iron 0.77mg 1.61mg 11%
Vitamin A 96µg 5µg 10%
Copper 0.03mg 0.074mg 5%
Vitamin D 20IU 0IU 3%
Vitamin B5 0.424mg 0.254mg 3%
Vitamin B3 0.077mg 0.565mg 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 41mg 48mg 2%
Potassium 86mg 152mg 2%
Polyunsaturated fat 0.593g 0.774g 1%
Carbs 3.63g 5.83g 1%
Vitamin E 0.23mg 0.36mg 1%
Vitamin B6 0.085mg 0.07mg 1%
Choline 15.4mg 22.4mg 1%
Vitamin K 2.2µg 1.4µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.63g 1.83g N/A
Sugar 0.73g 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Folate 7µg 7µg 0%
Tryptophan 0.429mg 0.009mg 0%
Threonine 1.171mg 0.167mg 0%
Isoleucine 1.685mg 0.146mg 0%
Leucine 3.071mg 0.292mg 0%
Lysine 2.941mg 0.264mg 0%
Methionine 0.852mg 0.076mg 0%
Phenylalanine 1.71mg 0.161mg 0%
Valine 2.183mg 0.189mg 0%
Histidine 1.231mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
106%
Romano cheese
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Mustard
Mustard contains less Sodium (difference - 329mg)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 16.901g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $2.5)
Which food is richer in minerals?
?
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.
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.