Romano cheese vs. Rice — In-Depth Nutrition Comparison
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Summary of differences between romano cheese and rice
- Romano cheese has more calcium, phosphorus, vitamin B12, vitamin B2, and zinc; however, rice is higher in manganese and folate.
- Romano cheese covers your daily need for calcium, 105% more than rice.
- Rice has less cholesterol.
- The glycemic index of rice is higher.
These are the specific foods used in this comparison Cheese, romano and Rice, white, long-grain, regular, enriched, cooked.
Infographic
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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.
| Contains more MagnesiumMagnesium | +241.7% |
| Contains more CalciumCalcium | +10540% |
| Contains more PotassiumPotassium | +145.7% |
| Contains more ZincZinc | +426.5% |
| Contains more PhosphorusPhosphorus | +1667.4% |
| Contains more SeleniumSelenium | +93.3% |
| Contains more IronIron | +55.8% |
| Contains more CopperCopper | +130% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +2260% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +475% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +2746.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +633.3% |
| Contains more Vitamin B1Vitamin B1 | +340.5% |
| Contains more Vitamin B3Vitamin B3 | +1816.9% |
| Contains more FolateFolate | +728.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more ProteinProtein | +1082.2% |
| Contains more FatsFats | +9521.4% |
| Contains more OtherOther | +1500% |
| Contains more CarbsCarbs | +676% |
| Contains more WaterWater | +121.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +8806.8% |
| Contains more Poly. FatPolyunsaturated fat | +680.3% |
| Contains less Sat. FatSaturated fat | -99.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 1064mg | 10mg | 105% |
| Phosphorus | 760mg | 43mg | 102% |
| Saturated fat | 17.115g | 0.077g | 77% |
| Sodium | 1433mg | 1mg | 62% |
| Protein | 31.8g | 2.69g | 58% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Fats | 26.94g | 0.28g | 41% |
| Cholesterol | 104mg | 0mg | 35% |
| Vitamin B2 | 0.37mg | 0.013mg | 27% |
| Manganese | 0.02mg | 0.472mg | 20% |
| Zinc | 2.58mg | 0.49mg | 19% |
| Monounsaturated fat | 7.838g | 0.088g | 19% |
| Calories | 387kcal | 130kcal | 13% |
| Folate | 7µg | 58µg | 13% |
| Selenium | 14.5µg | 7.5µg | 13% |
| Vitamin A | 96µg | 0µg | 11% |
| Vitamin B1 | 0.037mg | 0.163mg | 11% |
| Vitamin B3 | 0.077mg | 1.476mg | 9% |
| Carbs | 3.63g | 28.17g | 8% |
| Magnesium | 41mg | 12mg | 7% |
| Iron | 0.77mg | 1.2mg | 5% |
| Copper | 0.03mg | 0.069mg | 4% |
| Polyunsaturated fat | 0.593g | 0.076g | 3% |
| Vitamin D | 20IU | 0IU | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Potassium | 86mg | 35mg | 2% |
| Choline | 15.4mg | 2.1mg | 2% |
| Vitamin K | 2.2µg | 0µg | 2% |
| Fiber | 0g | 0.4g | 2% |
| Vitamin B5 | 0.424mg | 0.39mg | 1% |
| Vitamin E | 0.23mg | 0.04mg | 1% |
| Vitamin B6 | 0.085mg | 0.093mg | 1% |
| Net carbs | 3.63g | 27.77g | N/A |
| Sugar | 0.73g | 0.05g | N/A |
| Tryptophan | 0.429mg | 0.031mg | 0% |
| Threonine | 1.171mg | 0.096mg | 0% |
| Isoleucine | 1.685mg | 0.116mg | 0% |
| Leucine | 3.071mg | 0.222mg | 0% |
| Lysine | 2.941mg | 0.097mg | 0% |
| Methionine | 0.852mg | 0.063mg | 0% |
| Phenylalanine | 1.71mg | 0.144mg | 0% |
| Valine | 2.183mg | 0.164mg | 0% |
| Histidine | 1.231mg | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
12%
Minerals Daily Need Coverage Score
106%
22%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 1432mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 17.038g)
Which food is cheaper?
Rice is cheaper (difference - $3.6)