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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%

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%

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 Orange juice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
106%
Romano cheese
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 7.67g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange juice
Orange juice is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1432mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 17.091g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $4.6)

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.