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  6. Romano cheese vs. Pumpkin

Romano cheese vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between romano cheese and pumpkin

  • Romano cheese has more calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2; however, pumpkin is richer in vitamin A.
  • Pumpkin covers your daily vitamin A needs 162% more than romano cheese.
  • Pumpkin contains less cholesterol.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of romano cheese is 27.

Specific food types used in this comparison are Cheese, romano and Pumpkin, raw.

Infographic

Romano cheese vs Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +4966.7%
Contains more ZincZinc +706.3%
Contains more PhosphorusPhosphorus +1627.3%
Contains more SeleniumSelenium +4733.3%
Contains more PotassiumPotassium +295.3%
Contains more CopperCopper +323.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +525%
~equal in Iron ~0.8mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +87.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +343.8%
Contains more Vitamin EVitamin E +360.9%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +679.2%
Contains more FolateFolate +128.6%

All nutrients comparison - raw data values

Nutrient Romano cheese Pumpkin DV% diff.
Calcium 1064mg 21mg 104%
Phosphorus 760mg 44mg 102%
Saturated fat 17.115g 0.052g 78%
Protein 31.8g 1g 62%
Sodium 1433mg 1mg 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.1g 41%
Vitamin A 96µg 426µg 37%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.3µg 26%
Zinc 2.58mg 0.32mg 21%
Monounsaturated fat 7.838g 0.013g 20%
Vitamin B2 0.37mg 0.11mg 20%
Calories 387kcal 26kcal 18%
Copper 0.03mg 0.127mg 11%
Vitamin C 0mg 9mg 10%
Potassium 86mg 340mg 7%
Magnesium 41mg 12mg 7%
Vitamin E 0.23mg 1.06mg 6%
Manganese 0.02mg 0.125mg 5%
Polyunsaturated fat 0.593g 0.005g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.077mg 0.6mg 3%
Vitamin B5 0.424mg 0.298mg 3%
Fiber 0g 0.5g 2%
Vitamin B6 0.085mg 0.061mg 2%
Folate 7µg 16µg 2%
Choline 15.4mg 8.2mg 1%
Vitamin K 2.2µg 1.1µg 1%
Carbs 3.63g 6.5g 1%
Vitamin B1 0.037mg 0.05mg 1%
Net carbs 3.63g 6g N/A
Iron 0.77mg 0.8mg 0%
Sugar 0.73g 2.76g N/A
Tryptophan 0.429mg 0.012mg 0%
Threonine 1.171mg 0.029mg 0%
Isoleucine 1.685mg 0.031mg 0%
Leucine 3.071mg 0.046mg 0%
Lysine 2.941mg 0.054mg 0%
Methionine 0.852mg 0.011mg 0%
Phenylalanine 1.71mg 0.032mg 0%
Valine 2.183mg 0.035mg 0%
Histidine 1.231mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +3080%
Contains more FatsFats +26840%
Contains more OtherOther +740%
Contains more CarbsCarbs +79.1%
Contains more WaterWater +196.3%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +60192.3%
Contains more Poly. FatPolyunsaturated fat +11760%
Contains less Sat. FatSaturated fat -99.7%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.