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Romano cheese vs. Rye — In-Depth Nutrition Comparison

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Significant differences between romano cheese and rye

  • Romano cheese has more calcium, phosphorus, and vitamin B12; however, rye is richer in manganese, fiber, copper, and vitamin B3.
  • Rye covers your daily manganese needs 111% more than romano cheese.
  • Rye contains less cholesterol.

Specific food types used in this comparison are Cheese, romano and Rye grain.

Infographic

Romano cheese vs Rye 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.
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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +4333.3%
Contains more PhosphorusPhosphorus +128.9%
Contains more MagnesiumMagnesium +168.3%
Contains more PotassiumPotassium +493%
Contains more IronIron +241.6%
Contains more CopperCopper +1123.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +12785%
~equal in Zinc ~2.65mg
~equal in Selenium ~13.9µg

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +269.6%
Contains more Vitamin B1Vitamin B1 +754.1%
Contains more Vitamin B3Vitamin B3 +5445.5%
Contains more Vitamin B5Vitamin B5 +243.4%
Contains more Vitamin B6Vitamin B6 +245.9%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +442.9%
Contains more CholineCholine +97.4%
~equal in Vitamin C ~0mg

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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +207.5%
Contains more FatsFats +1552.8%
Contains more WaterWater +191.6%
Contains more OtherOther +328%
Contains more CarbsCarbs +1989.8%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +3668.3%
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +29.3%

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 Rye
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Rye DV% diff.
Manganese 0.02mg 2.577mg 111%
Calcium 1064mg 24mg 104%
Saturated fat 17.115g 0.197g 77%
Sodium 1433mg 2mg 62%
Phosphorus 760mg 332mg 61%
Fiber 0g 15.1g 60%
Vitamin B12 1.12µg 0µg 47%
Protein 31.8g 10.34g 43%
Fats 26.94g 1.63g 39%
Copper 0.03mg 0.367mg 37%
Cholesterol 104mg 0mg 35%
Vitamin B3 0.077mg 4.27mg 26%
Carbs 3.63g 75.86g 24%
Vitamin B1 0.037mg 0.316mg 23%
Iron 0.77mg 2.63mg 23%
Vitamin B5 0.424mg 1.456mg 21%
Monounsaturated fat 7.838g 0.208g 19%
Magnesium 41mg 110mg 16%
Vitamin B6 0.085mg 0.294mg 16%
Potassium 86mg 510mg 12%
Vitamin A 96µg 1µg 11%
Vitamin B2 0.37mg 0.251mg 9%
Folate 7µg 38µg 8%
Vitamin E 0.23mg 0.85mg 4%
Vitamin K 2.2µg 5.9µg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 30.4mg 3%
Calories 387kcal 338kcal 2%
Selenium 14.5µg 13.9µg 1%
Zinc 2.58mg 2.65mg 1%
Polyunsaturated fat 0.593g 0.767g 1%
Net carbs 3.63g 60.76g N/A
Sugar 0.73g 0.98g N/A
Tryptophan 0.429mg 0.108mg 0%
Threonine 1.171mg 0.289mg 0%
Isoleucine 1.685mg 0.208mg 0%
Leucine 3.071mg 0.563mg 0%
Lysine 2.941mg 0.286mg 0%
Methionine 0.852mg 0.153mg 0%
Phenylalanine 1.71mg 0.435mg 0%
Valine 2.183mg 0.317mg 0%
Histidine 1.231mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

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

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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%
Romano cheese
35%
Rye
Minerals Daily Need Coverage Score
106%
Romano cheese
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1431mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 16.918g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $4.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 7)
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.