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  6. Romano cheese vs. Orange juice

Romano cheese vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between romano cheese and orange juice

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc, yet orange juice is richer in vitamin C.
  • Daily need coverage for phosphorus for romano cheese is 106% higher.
  • Orange juice contains less cholesterol.
  • Romano cheese has a lower glycemic index than orange juice.

Food types used in this article are Cheese, romano and Orange juice, raw.

Infographic

Romano cheese vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +9572.7%
Contains more IronIron +285%
Contains more ZincZinc +5060%
Contains more PhosphorusPhosphorus +4370.6%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +14400%
Contains more PotassiumPotassium +132.6%
Contains more CopperCopper +46.7%
Contains less SodiumSodium -99.9%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1133.3%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +148.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B3Vitamin B3 +419.5%
Contains more FolateFolate +328.6%

All nutrients comparison - raw data values

Nutrient Romano cheese Orange juice DV% diff.
Phosphorus 760mg 17mg 106%
Calcium 1064mg 11mg 105%
Saturated fat 17.115g 0.024g 78%
Protein 31.8g 0.7g 62%
Sodium 1433mg 1mg 62%
Vitamin C 0mg 50mg 56%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.2g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.1µg 26%
Vitamin B2 0.37mg 0.03mg 26%
Zinc 2.58mg 0.05mg 23%
Monounsaturated fat 7.838g 0.036g 20%
Calories 387kcal 45kcal 17%
Vitamin A 96µg 10µg 10%
Iron 0.77mg 0.2mg 7%
Magnesium 41mg 11mg 7%
Folate 7µg 30µg 6%
Vitamin B5 0.424mg 0.19mg 5%
Polyunsaturated fat 0.593g 0.04g 4%
Vitamin B1 0.037mg 0.09mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 200mg 3%
Vitamin B6 0.085mg 0.04mg 3%
Copper 0.03mg 0.044mg 2%
Carbs 3.63g 10.4g 2%
Choline 15.4mg 6.2mg 2%
Vitamin K 2.2µg 0.1µg 2%
Vitamin B3 0.077mg 0.4mg 2%
Fiber 0g 0.2g 1%
Vitamin E 0.23mg 0.04mg 1%
Net carbs 3.63g 10.2g N/A
Sugar 0.73g 8.4g N/A
Manganese 0.02mg 0.014mg 0%
Tryptophan 0.429mg 0.002mg 0%
Threonine 1.171mg 0.008mg 0%
Isoleucine 1.685mg 0.008mg 0%
Leucine 3.071mg 0.013mg 0%
Lysine 2.941mg 0.009mg 0%
Methionine 0.852mg 0.003mg 0%
Phenylalanine 1.71mg 0.009mg 0%
Valine 2.183mg 0.011mg 0%
Histidine 1.231mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +4442.9%
Contains more FatsFats +13370%
Contains more OtherOther +1580%
Contains more CarbsCarbs +186.5%
Contains more WaterWater +185.7%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +21672.2%
Contains more Poly. FatPolyunsaturated fat +1382.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.