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  6. Romano cheese vs. Bran raw

Romano cheese vs. Bran raw — In-Depth Nutrition Comparison

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Differences between romano cheese and bran raw

  • Romano cheese has more calcium and vitamin B12, while bran raw has more manganese, vitamin B1, fiber, iron, selenium, and magnesium.
  • Bran raw's daily need coverage for manganese is 244% higher.
  • The amount of sodium in bran raw is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of bran raw is 56.

The food types used in this comparison are Cheese, romano and Oat bran, raw.

Infographic

Romano cheese vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +1734.5%
Contains more MagnesiumMagnesium +473.2%
Contains more PotassiumPotassium +558.1%
Contains more IronIron +602.6%
Contains more CopperCopper +1243.3%
Contains more ZincZinc +20.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +28050%
Contains more SeleniumSelenium +211.7%
~equal in Phosphorus ~734mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +339.1%
Contains more Vitamin B1Vitamin B1 +3062.2%
Contains more Vitamin B3Vitamin B3 +1113%
Contains more Vitamin B5Vitamin B5 +252.4%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +45.5%
Contains more FolateFolate +642.9%
Contains more CholineCholine +109.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Bran raw DV% diff.
Manganese 0.02mg 5.63mg 244%
Calcium 1064mg 58mg 101%
Vitamin B1 0.037mg 1.17mg 94%
Saturated fat 17.115g 1.328g 72%
Sodium 1433mg 4mg 62%
Fiber 0g 15.4g 62%
Iron 0.77mg 5.41mg 58%
Selenium 14.5µg 45.2µg 56%
Vitamin B12 1.12µg 0µg 47%
Magnesium 41mg 235mg 46%
Copper 0.03mg 0.403mg 41%
Cholesterol 104mg 0mg 35%
Fats 26.94g 7.03g 31%
Protein 31.8g 17.3g 29%
Carbs 3.63g 66.22g 21%
Vitamin B5 0.424mg 1.494mg 21%
Potassium 86mg 566mg 14%
Monounsaturated fat 7.838g 2.376g 14%
Polyunsaturated fat 0.593g 2.766g 14%
Vitamin B2 0.37mg 0.22mg 12%
Folate 7µg 52µg 11%
Vitamin A 96µg 0µg 11%
Calories 387kcal 246kcal 7%
Vitamin B6 0.085mg 0.165mg 6%
Vitamin E 0.23mg 1.01mg 5%
Zinc 2.58mg 3.11mg 5%
Vitamin B3 0.077mg 0.934mg 5%
Phosphorus 760mg 734mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 32.2mg 3%
Vitamin K 2.2µg 3.2µg 1%
Net carbs 3.63g 50.82g N/A
Sugar 0.73g 1.45g N/A
Tryptophan 0.429mg 0.335mg 0%
Threonine 1.171mg 0.502mg 0%
Isoleucine 1.685mg 0.668mg 0%
Leucine 3.071mg 1.374mg 0%
Lysine 2.941mg 0.76mg 0%
Methionine 0.852mg 0.335mg 0%
Phenylalanine 1.71mg 0.908mg 0%
Valine 2.183mg 0.964mg 0%
Histidine 1.231mg 0.41mg 0%

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +83.8%
Contains more FatsFats +283.2%
Contains more WaterWater +371.9%
Contains more OtherOther +131.7%
Contains more CarbsCarbs +1724.2%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +229.9%
Contains less Sat. FatSaturated fat -92.2%
Contains more Poly. FatPolyunsaturated fat +366.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.