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  6. Romano cheese vs. Quinoa

Romano cheese vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and quinoa

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, and vitamin B2, yet quinoa is higher in manganese and copper.
  • Romano cheese covers your daily calcium needs 105% more than quinoa.
  • The amount of cholesterol in quinoa is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Quinoa, cooked.

Infographic

Romano cheese vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +6158.8%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +417.9%
Contains more MagnesiumMagnesium +56.1%
Contains more PotassiumPotassium +100%
Contains more IronIron +93.5%
Contains more CopperCopper +540%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3055%

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%
Quinoa
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +173.9%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B3Vitamin B3 +435.1%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more FolateFolate +500%
Contains more CholineCholine +49.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Quinoa DV% diff.
Calcium 1064mg 17mg 105%
Phosphorus 760mg 152mg 87%
Saturated fat 17.115g 0.231g 77%
Sodium 1433mg 7mg 62%
Protein 31.8g 4.4g 55%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 1.92g 38%
Cholesterol 104mg 0mg 35%
Manganese 0.02mg 0.631mg 27%
Selenium 14.5µg 2.8µg 21%
Vitamin B2 0.37mg 0.11mg 20%
Monounsaturated fat 7.838g 0.528g 18%
Copper 0.03mg 0.192mg 18%
Zinc 2.58mg 1.09mg 14%
Calories 387kcal 120kcal 13%
Fiber 0g 2.8g 11%
Vitamin A 96µg 0µg 11%
Folate 7µg 42µg 9%
Iron 0.77mg 1.49mg 9%
Vitamin B5 0.424mg 8%
Starch 17.63g 7%
Vitamin B1 0.037mg 0.107mg 6%
Carbs 3.63g 21.3g 6%
Magnesium 41mg 64mg 5%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 172mg 3%
Vitamin E 0.23mg 0.63mg 3%
Vitamin B6 0.085mg 0.123mg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 1.078g 3%
Vitamin B3 0.077mg 0.412mg 2%
Vitamin K 2.2µg 0µg 2%
Choline 15.4mg 23mg 1%
Net carbs 3.63g 18.5g N/A
Sugar 0.73g 0.87g N/A
Tryptophan 0.429mg 0.052mg 0%
Threonine 1.171mg 0.131mg 0%
Isoleucine 1.685mg 0.157mg 0%
Leucine 3.071mg 0.261mg 0%
Lysine 2.941mg 0.239mg 0%
Methionine 0.852mg 0.096mg 0%
Phenylalanine 1.71mg 0.185mg 0%
Valine 2.183mg 0.185mg 0%
Histidine 1.231mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +622.7%
Contains more FatsFats +1303.1%
Contains more OtherOther +772.7%
Contains more CarbsCarbs +486.8%
Contains more WaterWater +131.7%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +1384.5%
Contains less Sat. FatSaturated fat -98.7%
Contains more Poly. FatPolyunsaturated fat +81.8%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.