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  6. Romano cheese vs. Pomegranate

Romano cheese vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between romano cheese and pomegranate

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc, yet pomegranate is richer in fiber.
  • Daily need coverage for calcium for romano cheese is 105% higher.
  • Pomegranate contains less cholesterol.

Food types used in this article are Cheese, romano and Pomegranates, raw.

Infographic

Romano cheese vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +10540%
Contains more IronIron +156.7%
Contains more ZincZinc +637.1%
Contains more PhosphorusPhosphorus +2011.1%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +174.4%
Contains more CopperCopper +426.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +495%

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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +598.1%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +160.9%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +280.5%
Contains more Vitamin KVitamin K +645.5%
Contains more FolateFolate +442.9%

All nutrients comparison - raw data values

Nutrient Romano cheese Pomegranate DV% diff.
Calcium 1064mg 10mg 105%
Phosphorus 760mg 36mg 103%
Saturated fat 17.115g 0.12g 77%
Sodium 1433mg 3mg 62%
Protein 31.8g 1.67g 60%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 1.17g 40%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.5µg 25%
Vitamin B2 0.37mg 0.053mg 24%
Zinc 2.58mg 0.35mg 20%
Monounsaturated fat 7.838g 0.093g 19%
Fiber 0g 4g 16%
Calories 387kcal 83kcal 15%
Copper 0.03mg 0.158mg 14%
Vitamin K 2.2µg 16.4µg 12%
Vitamin A 96µg 0µg 11%
Vitamin C 0mg 10.2mg 11%
Folate 7µg 38µg 8%
Magnesium 41mg 12mg 7%
Iron 0.77mg 0.3mg 6%
Carbs 3.63g 18.7g 5%
Manganese 0.02mg 0.119mg 4%
Potassium 86mg 236mg 4%
Vitamin B1 0.037mg 0.067mg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.079g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.23mg 0.6mg 2%
Vitamin B3 0.077mg 0.293mg 1%
Vitamin B5 0.424mg 0.377mg 1%
Vitamin B6 0.085mg 0.075mg 1%
Choline 15.4mg 7.6mg 1%
Net carbs 3.63g 14.7g N/A
Sugar 0.73g 13.67g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1804.2%
Contains more FatsFats +2202.6%
Contains more OtherOther +1167.9%
Contains more CarbsCarbs +415.2%
Contains more WaterWater +152.1%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +8328%
Contains more Poly. FatPolyunsaturated fat +650.6%
Contains less Sat. FatSaturated fat -99.3%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.