Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Romano cheese vs. Macadamia — In-Depth Nutrition Comparison

Compare

How are Romano cheese and Macadamia different?

  • Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12, however, Macadamia is richer in Manganese, Vitamin B1, Copper, Iron, and Fiber.
  • Daily need coverage for Manganese from Macadamia is 179% higher.
  • Macadamia has less Cholesterol.

Cheese, romano and Nuts, macadamia nuts, raw are the varieties used in this article.

Infographic

Romano cheese vs Macadamia 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.
Contains more Calcium +1151.8%
Contains more Phosphorus +304.3%
Contains more Zinc +98.5%
Contains more Selenium +302.8%
Contains more Iron +379.2%
Contains more Magnesium +217.1%
Contains more Potassium +327.9%
Contains less Sodium -99.7%
Contains more Copper +2420%
Contains more Manganese +20555%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +1151.8%
Contains more Phosphorus +304.3%
Contains more Zinc +98.5%
Contains more Selenium +302.8%
Contains more Iron +379.2%
Contains more Magnesium +217.1%
Contains more Potassium +327.9%
Contains less Sodium -99.7%
Contains more Copper +2420%
Contains more Manganese +20555%

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 A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3129.7%
Contains more Vitamin B3 +3111.7%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +223.5%
Contains more Folate +57.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3129.7%
Contains more Vitamin B3 +3111.7%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +223.5%
Contains more Folate +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +302%
Contains more Water +2172.8%
Contains more Other +489.5%
Contains more Fats +181.3%
Contains more Carbs +280.7%
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% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +302%
Contains more Water +2172.8%
Contains more Other +489.5%
Contains more Fats +181.3%
Contains more Carbs +280.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +651.2%
Contains more Polyunsaturated fat +153.3%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +651.2%
Contains more Polyunsaturated fat +153.3%

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 Macadamia
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Macadamia Opinion
Net carbs 3.63g 5.22g Macadamia
Protein 31.8g 7.91g Romano cheese
Fats 26.94g 75.77g Macadamia
Carbs 3.63g 13.82g Macadamia
Calories 387kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 0.73g 4.57g Romano cheese
Fiber 0g 8.6g Macadamia
Calcium 1064mg 85mg Romano cheese
Iron 0.77mg 3.69mg Macadamia
Magnesium 41mg 130mg Macadamia
Phosphorus 760mg 188mg Romano cheese
Potassium 86mg 368mg Macadamia
Sodium 1433mg 5mg Macadamia
Zinc 2.58mg 1.3mg Romano cheese
Copper 0.03mg 0.756mg Macadamia
Manganese 0.02mg 4.131mg Macadamia
Selenium 14.5µg 3.6µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.54mg Macadamia
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.037mg 1.195mg Macadamia
Vitamin B2 0.37mg 0.162mg Romano cheese
Vitamin B3 0.077mg 2.473mg Macadamia
Vitamin B5 0.424mg 0.758mg Macadamia
Vitamin B6 0.085mg 0.275mg Macadamia
Folate 7µg 11µg Macadamia
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.067mg Romano cheese
Threonine 1.171mg 0.37mg Romano cheese
Isoleucine 1.685mg 0.314mg Romano cheese
Leucine 3.071mg 0.602mg Romano cheese
Lysine 2.941mg 0.018mg Romano cheese
Methionine 0.852mg 0.023mg Romano cheese
Phenylalanine 1.71mg 0.665mg Romano cheese
Valine 2.183mg 0.363mg Romano cheese
Histidine 1.231mg 0.195mg Romano cheese
Cholesterol 104mg 0mg Macadamia
Saturated Fat 17.115g 12.061g Macadamia
Monounsaturated Fat 7.838g 58.877g Macadamia
Polyunsaturated fat 0.593g 1.502g Macadamia

Which food is preferable for your diet?

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

People also compare

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
28%
Romano cheese
43%
Macadamia
Minerals Daily Need Coverage Score
106%
Romano cheese
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.84g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1428mg)
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Macadamia
Macadamia is lower in Saturated Fat (difference - 5.054g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 17)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $1.6)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.