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  6. Romano cheese vs. Prunes

Romano cheese vs. Prunes — In-Depth Nutrition Comparison

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How are romano cheese and prunes different?

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, and selenium; however, prunes are richer in vitamin K, fiber, and copper.
  • Daily need coverage for calcium for romano cheese is 102% higher.
  • Prunes have less cholesterol.

Cheese, romano and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Romano cheese vs Prunes 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%
Prunes
Prunes
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +2374.4%
Contains more ZincZinc +486.4%
Contains more PhosphorusPhosphorus +1001.4%
Contains more SeleniumSelenium +4733.3%
Contains more PotassiumPotassium +751.2%
Contains more IronIron +20.8%
Contains more CopperCopper +836.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1395%
~equal in Magnesium ~41mg

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%
Prunes
Prunes
6
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin AVitamin A +146.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +98.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +52.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B1Vitamin B1 +37.8%
Contains more Vitamin B3Vitamin B3 +2344.2%
Contains more Vitamin B6Vitamin B6 +141.2%
Contains more Vitamin KVitamin K +2604.5%
~equal in Vitamin B5 ~0.422mg

All nutrients comparison - raw data values

Nutrient Romano cheese Prunes DV% diff.
Calcium 1064mg 43mg 102%
Phosphorus 760mg 69mg 99%
Saturated fat 17.115g 0.088g 77%
Sodium 1433mg 2mg 62%
Protein 31.8g 2.18g 59%
Vitamin K 2.2µg 59.5µg 48%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.38g 41%
Cholesterol 104mg 0mg 35%
Fiber 0g 7.1g 28%
Copper 0.03mg 0.281mg 28%
Selenium 14.5µg 0.3µg 26%
Carbs 3.63g 63.88g 20%
Monounsaturated fat 7.838g 0.053g 19%
Potassium 86mg 732mg 19%
Zinc 2.58mg 0.44mg 19%
Fructose 12.45g 16%
Vitamin B2 0.37mg 0.186mg 14%
Manganese 0.02mg 0.299mg 12%
Vitamin B3 0.077mg 1.882mg 11%
Vitamin B6 0.085mg 0.205mg 9%
Calories 387kcal 240kcal 7%
Vitamin A 96µg 39µg 6%
Polyunsaturated fat 0.593g 0.062g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Starch 5.11g 2%
Iron 0.77mg 0.93mg 2%
Folate 7µg 4µg 1%
Vitamin B1 0.037mg 0.051mg 1%
Choline 15.4mg 10.1mg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin E 0.23mg 0.43mg 1%
Net carbs 3.63g 56.78g N/A
Magnesium 41mg 41mg 0%
Sugar 0.73g 38.13g N/A
Vitamin B5 0.424mg 0.422mg 0%
Tryptophan 0.429mg 0.025mg 0%
Threonine 1.171mg 0.049mg 0%
Isoleucine 1.685mg 0.041mg 0%
Leucine 3.071mg 0.066mg 0%
Lysine 2.941mg 0.05mg 0%
Methionine 0.852mg 0.016mg 0%
Phenylalanine 1.71mg 0.052mg 0%
Valine 2.183mg 0.056mg 0%
Histidine 1.231mg 0.027mg 0%

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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +1358.7%
Contains more FatsFats +6989.5%
Contains more OtherOther +154.5%
Contains more CarbsCarbs +1659.8%
~equal in Water ~30.92g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +14688.7%
Contains more Poly. FatPolyunsaturated fat +856.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.