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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.

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% 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 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

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%

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 Bran raw
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Bran raw Opinion
Calories 387kcal 246kcal Romano cheese
Protein 31.8g 17.3g Romano cheese
Fats 26.94g 7.03g Romano cheese
Net carbs 3.63g 50.82g Bran raw
Carbs 3.63g 66.22g Bran raw
Cholesterol 104mg 0mg Bran raw
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 235mg Bran raw
Calcium 1064mg 58mg Romano cheese
Potassium 86mg 566mg Bran raw
Iron 0.77mg 5.41mg Bran raw
Sugar 0.73g 1.45g Romano cheese
Fiber 0g 15.4g Bran raw
Copper 0.03mg 0.403mg Bran raw
Zinc 2.58mg 3.11mg Bran raw
Phosphorus 760mg 734mg Romano cheese
Sodium 1433mg 4mg Bran raw
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 1.01mg Bran raw
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 5.63mg Bran raw
Selenium 14.5µg 45.2µg Bran raw
Vitamin B1 0.037mg 1.17mg Bran raw
Vitamin B2 0.37mg 0.22mg Romano cheese
Vitamin B3 0.077mg 0.934mg Bran raw
Vitamin B5 0.424mg 1.494mg Bran raw
Vitamin B6 0.085mg 0.165mg Bran raw
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 3.2µg Bran raw
Folate 7µg 52µg Bran raw
Choline 15.4mg 32.2mg Bran raw
Saturated Fat 17.115g 1.328g Bran raw
Monounsaturated Fat 7.838g 2.376g Romano cheese
Polyunsaturated fat 0.593g 2.766g Bran raw
Tryptophan 0.429mg 0.335mg Romano cheese
Threonine 1.171mg 0.502mg Romano cheese
Isoleucine 1.685mg 0.668mg Romano cheese
Leucine 3.071mg 1.374mg Romano cheese
Lysine 2.941mg 0.76mg Romano cheese
Methionine 0.852mg 0.335mg Romano cheese
Phenylalanine 1.71mg 0.908mg Romano cheese
Valine 2.183mg 0.964mg Romano cheese
Histidine 1.231mg 0.41mg Romano cheese

Which food is preferable for your diet?

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

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
44%
Bran raw
Minerals Daily Need Coverage Score
106%
Romano cheese
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1429mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 15.787g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw 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. 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.