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  6. Romano cheese vs. Brown rice

Romano cheese vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and brown rice

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium, yet brown rice is higher in manganese.
  • Romano cheese covers your daily calcium needs 106% more than brown rice.
  • The amount of cholesterol in brown rice is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Rice, brown, long-grain, cooked.

Infographic

Romano cheese vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +35366.7%
Contains more IronIron +37.5%
Contains more ZincZinc +263.4%
Contains more PhosphorusPhosphorus +637.9%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +253.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +4770%
~equal in Magnesium ~39mg
~equal in Potassium ~86mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +436.2%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more CholineCholine +67.4%
Contains more Vitamin B1Vitamin B1 +381.1%
Contains more Vitamin B3Vitamin B3 +3226%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Brown rice DV% diff.
Calcium 1064mg 3mg 106%
Phosphorus 760mg 103mg 94%
Saturated fat 17.115g 0.26g 77%
Sodium 1433mg 4mg 62%
Protein 31.8g 2.74g 58%
Vitamin B12 1.12µg 0µg 47%
Manganese 0.02mg 0.974mg 41%
Fats 26.94g 0.97g 40%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.069mg 23%
Monounsaturated fat 7.838g 0.369g 19%
Zinc 2.58mg 0.71mg 17%
Vitamin B3 0.077mg 2.561mg 16%
Selenium 14.5µg 5.8µg 16%
Calories 387kcal 123kcal 13%
Vitamin B1 0.037mg 0.178mg 12%
Vitamin A 96µg 0µg 11%
Starch 24.79g 10%
Copper 0.03mg 0.106mg 8%
Carbs 3.63g 25.58g 7%
Fiber 0g 1.6g 6%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Iron 0.77mg 0.56mg 3%
Vitamin B6 0.085mg 0.123mg 3%
Polyunsaturated fat 0.593g 0.366g 2%
Vitamin K 2.2µg 0.2µg 2%
Folate 7µg 9µg 1%
Choline 15.4mg 9.2mg 1%
Vitamin B5 0.424mg 0.38mg 1%
Net carbs 3.63g 23.98g N/A
Magnesium 41mg 39mg 0%
Potassium 86mg 86mg 0%
Sugar 0.73g 0.24g N/A
Vitamin E 0.23mg 0.17mg 0%
Tryptophan 0.429mg 0.033mg 0%
Threonine 1.171mg 0.095mg 0%
Isoleucine 1.685mg 0.109mg 0%
Leucine 3.071mg 0.214mg 0%
Lysine 2.941mg 0.099mg 0%
Methionine 0.852mg 0.058mg 0%
Phenylalanine 1.71mg 0.133mg 0%
Valine 2.183mg 0.151mg 0%
Histidine 1.231mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +1060.6%
Contains more FatsFats +2677.3%
Contains more OtherOther +1427.3%
Contains more CarbsCarbs +604.7%
Contains more WaterWater +127.3%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2024.1%
Contains more Poly. FatPolyunsaturated fat +62%
Contains less Sat. FatSaturated fat -98.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.