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Romano cheese vs. Pistachio — In-Depth Nutrition Comparison

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How are Romano cheese and Pistachio different?

  • Romano cheese is higher in Calcium, and Vitamin B12, however, Pistachio is richer in Copper, Vitamin B6, Vitamin B1, Manganese, Fiber, and Iron.
  • Daily need coverage for Copper from Pistachio is 141% higher.
  • Pistachio has less Sodium.

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

Infographic

Romano cheese vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more CalciumCalcium +913.3%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +55.1%
Contains more SeleniumSelenium +107.1%
Contains more MagnesiumMagnesium +195.1%
Contains more PotassiumPotassium +1091.9%
Contains more IronIron +409.1%
Contains more CopperCopper +4233.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +5900%

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% 25% 4.6% 15% 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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +24.3%
Contains more Vitamin EVitamin E +1143.5%
Contains more Vitamin B1Vitamin B1 +2251.4%
Contains more Vitamin B3Vitamin B3 +1588.3%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more FolateFolate +628.6%

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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more ProteinProtein +57.7%
Contains more WaterWater +607.3%
Contains more OtherOther +125.5%
Contains more FatsFats +68.2%
Contains more CarbsCarbs +648.5%

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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated Fat -65.5%
Contains more Mono. FatMonounsaturated Fat +196.7%
Contains more Poly. FatPolyunsaturated fat +2325%

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 Pistachio
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 Pistachio Opinion
Calories 387kcal 560kcal Pistachio
Protein 31.8g 20.16g Romano cheese
Fats 26.94g 45.32g Pistachio
Vitamin C 0mg 5.6mg Pistachio
Net carbs 3.63g 16.57g Pistachio
Carbs 3.63g 27.17g Pistachio
Cholesterol 104mg 0mg Pistachio
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 121mg Pistachio
Calcium 1064mg 105mg Romano cheese
Potassium 86mg 1025mg Pistachio
Iron 0.77mg 3.92mg Pistachio
Sugar 0.73g 7.66g Romano cheese
Fiber 0g 10.6g Pistachio
Copper 0.03mg 1.3mg Pistachio
Zinc 2.58mg 2.2mg Romano cheese
Starch 1.67g Pistachio
Phosphorus 760mg 490mg Romano cheese
Sodium 1433mg 1mg Pistachio
Vitamin A 415IU 516IU Pistachio
Vitamin A 96µg 26µg Romano cheese
Vitamin E 0.23mg 2.86mg Pistachio
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1.2mg Pistachio
Selenium 14.5µg 7µg Romano cheese
Vitamin B1 0.037mg 0.87mg Pistachio
Vitamin B2 0.37mg 0.16mg Romano cheese
Vitamin B3 0.077mg 1.3mg Pistachio
Vitamin B5 0.424mg 0.52mg Pistachio
Vitamin B6 0.085mg 1.7mg Pistachio
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Folate 7µg 51µg Pistachio
Choline 15.4mg Romano cheese
Saturated Fat 17.115g 5.907g Pistachio
Monounsaturated Fat 7.838g 23.257g Pistachio
Polyunsaturated fat 0.593g 14.38g Pistachio
Tryptophan 0.429mg 0.251mg Romano cheese
Threonine 1.171mg 0.684mg Romano cheese
Isoleucine 1.685mg 0.917mg Romano cheese
Leucine 3.071mg 1.604mg Romano cheese
Lysine 2.941mg 1.138mg Romano cheese
Methionine 0.852mg 0.36mg Romano cheese
Phenylalanine 1.71mg 1.092mg Romano cheese
Valine 2.183mg 1.249mg Romano cheese
Histidine 1.231mg 0.512mg Romano cheese
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Pistachio
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
27%
Romano cheese
65%
Pistachio
Minerals Daily Need Coverage Score
106%
Romano cheese
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 6.93g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1432mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 11.208g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $2)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.