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, copper, and fats.
- Romano cheese's daily need coverage for calcium is 102% higher.
- Peanut butter is lower in cholesterol.
- Romano cheese has a higher glycemic index (27) than peanut butter (14).
We used Cheese, romano and Peanut butter, smooth style, without salt types in this comparison.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1064mg | 49mg | 102% |
| Vitamin B3 | 0.077mg | 13.112mg | 81% |
| Polyunsaturated fat | 0.593g | 12.535g | 80% |
| Manganese | 0.02mg | 1.665mg | 72% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| Sodium | 1433mg | 17mg | 62% |
| Phosphorus | 760mg | 335mg | 61% |
| Vitamin E | 0.23mg | 9.1mg | 59% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Monounsaturated fat | 7.838g | 25.941g | 45% |
| Copper | 0.03mg | 0.422mg | 44% |
| Fats | 26.94g | 51.36g | 38% |
| Cholesterol | 104mg | 0mg | 35% |
| Saturated fat | 17.115g | 10.325g | 31% |
| Magnesium | 41mg | 168mg | 30% |
| Vitamin B6 | 0.085mg | 0.441mg | 27% |
| Fiber | 0g | 5g | 20% |
| Folate | 7µg | 87µg | 20% |
| Protein | 31.8g | 22.21g | 19% |
| Selenium | 14.5µg | 4.1µg | 19% |
| Potassium | 86mg | 558mg | 14% |
| Vitamin B2 | 0.37mg | 0.192mg | 14% |
| Vitamin B5 | 0.424mg | 1.137mg | 14% |
| Iron | 0.77mg | 1.74mg | 12% |
| Calories | 387kcal | 598kcal | 11% |
| Vitamin A | 96µg | 0µg | 11% |
| Vitamin B1 | 0.037mg | 0.15mg | 9% |
| Choline | 15.4mg | 63mg | 9% |
| Carbs | 3.63g | 22.31g | 6% |
| Vitamin D* | 20 IU | 0 IU | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin K | 2.2µg | 0.3µg | 2% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Zinc | 2.58mg | 2.51mg | 1% |
| Starch | 3.56g | 1% | |
| Protein per 100 calories | 8.2g | 3.7g | N/A |
| Calories per 10 g protein | 122kcal | 269kcal | N/A |
| Weight per 100 calories | 26g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 0.49 | 3.7 | N/A |
| Net carbs | 3.63g | 17.31g | N/A |
| Sugar | 0.73g | 10.49g | N/A |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.429mg | 0.231mg | 0% |
| Threonine | 1.171mg | 0.525mg | 0% |
| Isoleucine | 1.685mg | 0.616mg | 0% |
| Leucine | 3.071mg | 1.546mg | 0% |
| Lysine | 2.941mg | 0.681mg | 0% |
| Methionine | 0.852mg | 0.265mg | 0% |
| Phenylalanine | 1.71mg | 1.202mg | 0% |
| Valine | 2.183mg | 0.782mg | 0% |
| Histidine | 1.231mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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 FatsFats | +90.6% |
| Contains more CarbsCarbs | +514.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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% |
