Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Romano cheese vs. Pilaf — In-Depth Nutrition Comparison

Compare

Significant differences between romano cheese and pilaf

  • Romano cheese has more calcium, phosphorus, and vitamin B12; however, pilaf is richer in folate, vitamin B1, vitamin B3, manganese, and selenium.
  • Romano cheese covers your daily calcium needs 98% more than pilaf.
  • Pilaf has 104 times less cholesterol than romano cheese. Romano cheese has 104mg of cholesterol, while pilaf has 1mg.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of romano cheese is 27.

Specific food types used in this comparison are Cheese, romano and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Romano cheese vs Pilaf 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%
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +1181.9%
Contains more ZincZinc +155.4%
Contains more PhosphorusPhosphorus +393.5%
Contains more PotassiumPotassium +118.6%
Contains more IronIron +216.9%
Contains more CopperCopper +453.3%
Contains more ManganeseManganese +4310%
Contains more SeleniumSelenium +123.4%
~equal in Sodium ~1303mg

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%
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +325.3%
Contains more Vitamin B12Vitamin B12 +5500%
Contains more Vitamin KVitamin K +340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1529.7%
Contains more Vitamin B3Vitamin B3 +7857.1%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more FolateFolate +2928.6%
Contains more CholineCholine +13.6%

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
Pilaf
1
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +205.2%
Contains more FatsFats +1866.4%
Contains more WaterWater +284.5%
Contains more OtherOther +74.1%
Contains more CarbsCarbs +2002.2%

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +2001.3%
Contains more Poly. FatPolyunsaturated fat +57.3%
Contains less Sat. FatSaturated fat -98.2%

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 Pilaf
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Pilaf DV% diff.
Calcium 1064mg 83mg 98%
Phosphorus 760mg 154mg 87%
Saturated fat 17.115g 0.307g 76%
Folate 7µg 212µg 51%
Vitamin B1 0.037mg 0.603mg 47%
Vitamin B12 1.12µg 0.02µg 46%
Protein 31.8g 10.42g 43%
Fats 26.94g 1.37g 39%
Vitamin B3 0.077mg 6.127mg 38%
Manganese 0.02mg 0.882mg 37%
Cholesterol 104mg 1mg 34%
Selenium 14.5µg 32.4µg 33%
Starch 71.23g 29%
Vitamin B6 0.085mg 0.4mg 24%
Carbs 3.63g 76.31g 24%
Vitamin B2 0.37mg 0.087mg 22%
Iron 0.77mg 2.44mg 21%
Monounsaturated fat 7.838g 0.373g 19%
Copper 0.03mg 0.166mg 15%
Zinc 2.58mg 1.01mg 14%
Vitamin A 96µg 4µg 10%
Sodium 1433mg 1303mg 6%
Vitamin B5 0.424mg 0.715mg 6%
Vitamin C 0mg 4.1mg 5%
Fiber 0g 1.2g 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Potassium 86mg 188mg 3%
Magnesium 41mg 32mg 2%
Polyunsaturated fat 0.593g 0.377g 1%
Calories 387kcal 359kcal 1%
Vitamin K 2.2µg 0.5µg 1%
Vitamin E 0.23mg 0.04mg 1%
Net carbs 3.63g 75.11g N/A
Sugar 0.73g 1.53g N/A
Choline 15.4mg 17.5mg 0%
Tryptophan 0.429mg 0.086mg 0%
Threonine 1.171mg 0.221mg 0%
Isoleucine 1.685mg 0.279mg 0%
Leucine 3.071mg 0.523mg 0%
Lysine 2.941mg 0.189mg 0%
Methionine 0.852mg 0.145mg 0%
Phenylalanine 1.71mg 0.32mg 0%
Valine 2.183mg 0.374mg 0%
Histidine 1.231mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
47%
Pilaf
Minerals Daily Need Coverage Score
106%
Romano cheese
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.8g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Pilaf
Pilaf contains less Sodium (difference - 130mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 16.808g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $4.6)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.