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  6. Romano cheese vs. Bran

Romano cheese vs. Bran — In-Depth Nutrition Comparison

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Important differences between romano cheese and bran

  • Romano cheese has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium; however, bran has more manganese.
  • Romano cheese's daily need coverage for calcium is 105% more.
  • Bran is lower in cholesterol.
  • Bran has a higher glycemic index than romano cheese.

The food varieties used in the comparison are Cheese, romano and Oat bran, cooked.

Infographic

Romano cheese vs Bran 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%
Bran
Bran
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +10540%
Contains more ZincZinc +386.8%
Contains more PhosphorusPhosphorus +538.7%
Contains more SeleniumSelenium +88.3%
Contains more IronIron +14.3%
Contains more CopperCopper +120%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +4720%
~equal in Magnesium ~40mg
~equal in Potassium ~92mg

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%
Bran
Bran
2
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +988.2%
Contains more Vitamin B5Vitamin B5 +95.4%
Contains more Vitamin B6Vitamin B6 +240%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +332.4%
Contains more Vitamin B3Vitamin B3 +87%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Bran DV% diff.
Calcium 1064mg 10mg 105%
Phosphorus 760mg 119mg 92%
Saturated fat 17.115g 0.163g 77%
Sodium 1433mg 1mg 62%
Protein 31.8g 3.21g 57%
Vitamin B12 1.12µg 0µg 47%
Manganese 0.02mg 0.964mg 41%
Fats 26.94g 0.86g 40%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.034mg 26%
Zinc 2.58mg 0.53mg 19%
Monounsaturated fat 7.838g 0.291g 19%
Calories 387kcal 40kcal 17%
Selenium 14.5µg 7.7µg 12%
Vitamin A 96µg 0µg 11%
Fiber 0g 2.6g 10%
Vitamin B1 0.037mg 0.16mg 10%
Vitamin B6 0.085mg 0.025mg 5%
Copper 0.03mg 0.066mg 4%
Vitamin B5 0.424mg 0.217mg 4%
Carbs 3.63g 11.44g 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.339g 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Iron 0.77mg 0.88mg 1%
Net carbs 3.63g 8.84g N/A
Magnesium 41mg 40mg 0%
Potassium 86mg 92mg 0%
Sugar 0.73g N/A
Vitamin B3 0.077mg 0.144mg 0%
Folate 7µg 6µg 0%
Tryptophan 0.429mg 0.057mg 0%
Threonine 1.171mg 0.086mg 0%
Isoleucine 1.685mg 0.114mg 0%
Leucine 3.071mg 0.235mg 0%
Lysine 2.941mg 0.13mg 0%
Methionine 0.852mg 0.057mg 0%
Phenylalanine 1.71mg 0.155mg 0%
Valine 2.183mg 0.165mg 0%
Histidine 1.231mg 0.07mg 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
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +890.7%
Contains more FatsFats +3032.6%
Contains more OtherOther +1271.4%
Contains more CarbsCarbs +215.2%
Contains more WaterWater +171.8%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +2593.5%
Contains more Poly. FatPolyunsaturated fat +74.9%
Contains less Sat. FatSaturated fat -99%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.