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  6. Romano cheese vs. Potato

Romano cheese vs. Potato — In-Depth Nutrition Comparison

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Significant differences between Romano cheese and Potato

  • Romano cheese has more Calcium, Phosphorus, Vitamin B12, Vitamin B2, Selenium, and Zinc, however, Potato is richer in Vitamin C.
  • Romano cheese covers your daily Calcium needs 105% more than Potato.
  • Potato contains less Cholesterol.

Specific food types used in this comparison are Cheese, romano and Potatoes, flesh and skin, raw.

Infographic

Romano cheese vs Potato 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.
Romano cheese
Romano cheese
5
:
5
Potato
Potato
Contains more Calcium +8766.7%
Contains more Magnesium +78.3%
Contains more Phosphorus +1233.3%
Contains more Zinc +760%
Contains more Selenium +3525%
Contains more Potassium +394.2%
Contains less Sodium -99.6%
Contains more Copper +266.7%
Contains more Manganese +900%
Equal in Iron - 0.81
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +8766.7%
Contains more Magnesium +78.3%
Contains more Phosphorus +1233.3%
Contains more Zinc +760%
Contains more Selenium +3525%
Contains more Potassium +394.2%
Contains less Sodium -99.6%
Contains more Copper +266.7%
Contains more Manganese +900%
Equal in Iron - 0.81

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.
Romano cheese
Romano cheese
7
:
5
Potato
Potato
Contains more Vitamin A +20650%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1056.3%
Contains more Vitamin B5 +43.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B3 +1277.9%
Contains more Vitamin B6 +250.6%
Contains more Folate +114.3%
Equal in Vitamin K - 2
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +20650%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1056.3%
Contains more Vitamin B5 +43.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B3 +1277.9%
Contains more Vitamin B6 +250.6%
Contains more Folate +114.3%
Equal in Vitamin K - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Potato
Potato
Contains more Protein +1451.2%
Contains more Fats +29833.3%
Contains more Other +500%
Contains more Carbs +381.8%
Contains more Water +156.4%
Romano cheese
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
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +1451.2%
Contains more Fats +29833.3%
Contains more Other +500%
Contains more Carbs +381.8%
Contains more Water +156.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +391800%
Contains more Polyunsaturated fat +1311.9%
Contains less Saturated Fat -99.9%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +391800%
Contains more Polyunsaturated fat +1311.9%
Contains less Saturated Fat -99.9%

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 Potato
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol 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 Potato Opinion
Net carbs 3.63g 15.39g Potato
Protein 31.8g 2.05g Romano cheese
Fats 26.94g 0.09g Romano cheese
Carbs 3.63g 17.49g Potato
Calories 387kcal 77kcal Romano cheese
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.73g 0.82g Romano cheese
Fiber 0g 2.1g Potato
Calcium 1064mg 12mg Romano cheese
Iron 0.77mg 0.81mg Potato
Magnesium 41mg 23mg Romano cheese
Phosphorus 760mg 57mg Romano cheese
Potassium 86mg 425mg Potato
Sodium 1433mg 6mg Potato
Zinc 2.58mg 0.3mg Romano cheese
Copper 0.03mg 0.11mg Potato
Manganese 0.02mg 0.2mg Potato
Selenium 14.5µg 0.4µg Romano cheese
Vitamin A 415IU 2IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.01mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.037mg 0.081mg Potato
Vitamin B2 0.37mg 0.032mg Romano cheese
Vitamin B3 0.077mg 1.061mg Potato
Vitamin B5 0.424mg 0.295mg Romano cheese
Vitamin B6 0.085mg 0.298mg Potato
Folate 7µg 15µg Potato
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 2µg Romano cheese
Tryptophan 0.429mg 0.021mg Romano cheese
Threonine 1.171mg 0.067mg Romano cheese
Isoleucine 1.685mg 0.066mg Romano cheese
Leucine 3.071mg 0.098mg Romano cheese
Lysine 2.941mg 0.107mg Romano cheese
Methionine 0.852mg 0.032mg Romano cheese
Phenylalanine 1.71mg 0.081mg Romano cheese
Valine 2.183mg 0.103mg Romano cheese
Histidine 1.231mg 0.035mg Romano cheese
Cholesterol 104mg 0mg Potato
Saturated Fat 17.115g 0.025g Potato
Monounsaturated Fat 7.838g 0.002g Romano cheese
Polyunsaturated fat 0.593g 0.042g Romano cheese

Which food is preferable for your diet?

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

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
28%
Romano cheese
18%
Potato
Minerals Daily Need Coverage Score
106%
Romano cheese
19%
Potato

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.09g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1427mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 17.09g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $4.4)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.