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  6. Romano cheese vs. Onion

Romano cheese vs. Onion — In-Depth Nutrition Comparison

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Significant differences between romano cheese and onions

  • The amount of phosphorus, calcium, vitamin B12, vitamin B2, selenium, zinc, and vitamin A in romano cheese is higher than in onions.
  • Romano cheese covers your daily phosphorus needs 104% more than onions.
  • Onions contain less cholesterol.
  • Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of onions is 15.

Specific food types used in this comparison are Cheese, romano and Onions, raw.

Infographic

Romano cheese vs Onion 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%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +4526.1%
Contains more IronIron +266.7%
Contains more ZincZinc +1417.6%
Contains more PhosphorusPhosphorus +2520.7%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +69.8%
Contains more CopperCopper +30%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +545%

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%
Onion
Onion
5
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1270.4%
Contains more Vitamin B5Vitamin B5 +244.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +450%
Contains more CholineCholine +152.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more FolateFolate +171.4%

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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +2790.9%
Contains more FatsFats +26840%
Contains more OtherOther +1820%
Contains more CarbsCarbs +157.3%
Contains more WaterWater +188.3%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +60192.3%
Contains more Poly. FatPolyunsaturated fat +3388.2%
Contains less Sat. FatSaturated fat -99.8%

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 Onion
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Onion DV% diff.
Calcium 1064mg 23mg 104%
Phosphorus 760mg 29mg 104%
Saturated fat 17.115g 0.042g 78%
Sodium 1433mg 4mg 62%
Protein 31.8g 1.1g 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.1g 41%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.027mg 26%
Selenium 14.5µg 0.5µg 25%
Zinc 2.58mg 0.17mg 22%
Monounsaturated fat 7.838g 0.013g 20%
Calories 387kcal 40kcal 17%
Vitamin A 96µg 0µg 11%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Iron 0.77mg 0.21mg 7%
Magnesium 41mg 10mg 7%
Vitamin B5 0.424mg 0.123mg 6%
Manganese 0.02mg 0.129mg 5%
Polyunsaturated fat 0.593g 0.017g 4%
Vitamin B6 0.085mg 0.12mg 3%
Vitamin D 0.5µg 0µg 3%
Folate 7µg 19µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 6.1mg 2%
Carbs 3.63g 9.34g 2%
Vitamin K 2.2µg 0.4µg 2%
Fructose 1.29g 2%
Potassium 86mg 146mg 2%
Copper 0.03mg 0.039mg 1%
Vitamin B1 0.037mg 0.046mg 1%
Vitamin E 0.23mg 0.02mg 1%
Net carbs 3.63g 7.64g N/A
Sugar 0.73g 4.24g N/A
Vitamin B3 0.077mg 0.116mg 0%
Tryptophan 0.429mg 0.014mg 0%
Threonine 1.171mg 0.021mg 0%
Isoleucine 1.685mg 0.014mg 0%
Leucine 3.071mg 0.025mg 0%
Lysine 2.941mg 0.039mg 0%
Methionine 0.852mg 0.002mg 0%
Phenylalanine 1.71mg 0.025mg 0%
Valine 2.183mg 0.021mg 0%
Histidine 1.231mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Onion
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
26%
Romano cheese
8%
Onion
Minerals Daily Need Coverage Score
106%
Romano cheese
8%
Onion

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.51g)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1429mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 17.073g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 12)
Which food is cheaper?
Onion
Onion is cheaper (difference - $4.4)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.