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  6. Romano cheese vs. Peanut butter

Romano cheese vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between Romano cheese and Peanut butter?

  • Romano cheese is richer in Calcium, Phosphorus, and Vitamin B12, while Peanut butter is higher in Vitamin B3, Manganese, Vitamin E, and Copper.
  • Romano cheese's daily need coverage for Calcium is 102% higher.
  • Peanut butter is lower in Cholesterol.

We used Cheese, romano and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Romano cheese vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +2071.4%
Contains more PhosphorusPhosphorus +126.9%
Contains more SeleniumSelenium +253.7%
Contains more MagnesiumMagnesium +309.8%
Contains more PotassiumPotassium +548.8%
Contains more IronIron +126%
Contains more CopperCopper +1306.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +8225%
~equal in Zinc ~2.51mg

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% 25% 4.6% 15% 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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +633.3%
Contains more Vitamin EVitamin E +3856.5%
Contains more Vitamin B1Vitamin B1 +305.4%
Contains more Vitamin B3Vitamin B3 +16928.6%
Contains more Vitamin B5Vitamin B5 +168.2%
Contains more Vitamin B6Vitamin B6 +418.8%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +309.1%
~equal in Vitamin C ~0mg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more ProteinProtein +43.2%
Contains more WaterWater +2413%
Contains more OtherOther +132.5%
Contains more FatsFats +90.6%
Contains more CarbsCarbs +514.6%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -39.7%
Contains more Mono. FatMonounsaturated Fat +231%
Contains more Poly. FatPolyunsaturated fat +2013.8%

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 Peanut butter
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Peanut butter Opinion
Calories 387kcal 598kcal Peanut butter
Protein 31.8g 22.21g Romano cheese
Fats 26.94g 51.36g Peanut butter
Net carbs 3.63g 17.31g Peanut butter
Carbs 3.63g 22.31g Peanut butter
Cholesterol 104mg 0mg Peanut butter
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 168mg Peanut butter
Calcium 1064mg 49mg Romano cheese
Potassium 86mg 558mg Peanut butter
Iron 0.77mg 1.74mg Peanut butter
Sugar 0.73g 10.49g Romano cheese
Fiber 0g 5g Peanut butter
Copper 0.03mg 0.422mg Peanut butter
Zinc 2.58mg 2.51mg Romano cheese
Starch 3.56g Peanut butter
Phosphorus 760mg 335mg Romano cheese
Sodium 1433mg 17mg Peanut butter
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 9.1mg Peanut butter
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1.665mg Peanut butter
Selenium 14.5µg 4.1µg Romano cheese
Vitamin B1 0.037mg 0.15mg Peanut butter
Vitamin B2 0.37mg 0.192mg Romano cheese
Vitamin B3 0.077mg 13.112mg Peanut butter
Vitamin B5 0.424mg 1.137mg Peanut butter
Vitamin B6 0.085mg 0.441mg Peanut butter
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0.3µg Romano cheese
Folate 7µg 87µg Peanut butter
Trans Fat 0.075g Romano cheese
Choline 15.4mg 63mg Peanut butter
Saturated Fat 17.115g 10.325g Peanut butter
Monounsaturated Fat 7.838g 25.941g Peanut butter
Polyunsaturated fat 0.593g 12.535g Peanut butter
Tryptophan 0.429mg 0.231mg Romano cheese
Threonine 1.171mg 0.525mg Romano cheese
Isoleucine 1.685mg 0.616mg Romano cheese
Leucine 3.071mg 1.546mg Romano cheese
Lysine 2.941mg 0.681mg Romano cheese
Methionine 0.852mg 0.265mg Romano cheese
Phenylalanine 1.71mg 1.202mg Romano cheese
Valine 2.183mg 0.782mg Romano cheese
Histidine 1.231mg 0.557mg Romano cheese
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Peanut butter
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
27%
Romano cheese
60%
Peanut butter
Minerals Daily Need Coverage Score
106%
Romano cheese
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 9.76g)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1416mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 6.79g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 13)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $1.8)
Which food is richer in minerals?
?
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.
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.