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Romano cheese vs. Orange — In-Depth Nutrition Comparison

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How are romano cheese and oranges different?

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc, while oranges are higher in vitamin C.
  • Romano cheese covers your daily need for phosphorus, 107% more than oranges.
  • Oranges have a higher glycemic index (45) than romano cheese (27).

Cheese, romano and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Romano cheese vs Orange infographic
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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%
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +2560%
Contains more IronIron +670%
Contains more ZincZinc +3585.7%
Contains more PhosphorusPhosphorus +5328.6%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +110.5%
Contains more CopperCopper +50%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +25%

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%
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +772.7%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +825%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B3Vitamin B3 +266.2%
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
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +3283%
Contains more FatsFats +22350%
Contains more OtherOther +1427.3%
Contains more CarbsCarbs +223.7%
Contains more WaterWater +180.7%

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
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +33978.3%
Contains more Poly. FatPolyunsaturated fat +2272%
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
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 DV% diff.
Phosphorus 760mg 14mg 107%
Calcium 1064mg 40mg 102%
Saturated fat 17.115g 0.015g 78%
Protein 31.8g 0.94g 62%
Sodium 1433mg 0mg 62%
Vitamin C 0mg 53.2mg 59%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.12g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.5µg 25%
Vitamin B2 0.37mg 0.04mg 25%
Zinc 2.58mg 0.07mg 23%
Monounsaturated fat 7.838g 0.023g 20%
Calories 387kcal 47kcal 17%
Fiber 0g 2.4g 10%
Vitamin A 96µg 11µg 9%
Iron 0.77mg 0.1mg 8%
Magnesium 41mg 10mg 7%
Folate 7µg 30µg 6%
Polyunsaturated fat 0.593g 0.025g 4%
Vitamin B1 0.037mg 0.087mg 4%
Vitamin D 20IU 0IU 3%
Carbs 3.63g 11.75g 3%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 181mg 3%
Vitamin B5 0.424mg 0.25mg 3%
Copper 0.03mg 0.045mg 2%
Vitamin K 2.2µg 0µg 2%
Vitamin B6 0.085mg 0.06mg 2%
Vitamin B3 0.077mg 0.282mg 1%
Choline 15.4mg 8.4mg 1%
Net carbs 3.63g 9.35g N/A
Sugar 0.73g 9.35g N/A
Vitamin E 0.23mg 0.18mg 0%
Manganese 0.02mg 0.025mg 0%
Tryptophan 0.429mg 0.009mg 0%
Threonine 1.171mg 0.015mg 0%
Isoleucine 1.685mg 0.025mg 0%
Leucine 3.071mg 0.023mg 0%
Lysine 2.941mg 0.047mg 0%
Methionine 0.852mg 0.02mg 0%
Phenylalanine 1.71mg 0.031mg 0%
Valine 2.183mg 0.04mg 0%
Histidine 1.231mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Orange
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
21%
Orange
Minerals Daily Need Coverage Score
106%
Romano cheese
7%
Orange

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 8.62g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 18)
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
Orange is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 17.1g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $4.2)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.