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  6. Romano cheese vs. Safflower

Romano cheese vs. Safflower — In-Depth Nutrition Comparison

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How are romano cheese and safflower different?

  • Romano cheese is higher in calcium; however, safflower is richer in copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, and iron.
  • Daily need coverage for copper for safflower is 191% higher.
  • Romano cheese contains 478 times more sodium than safflower. While romano cheese contains 1433mg of sodium, safflower contains only 3mg.

Cheese, romano and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Romano cheese vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +1264.1%
Contains more PhosphorusPhosphorus +18%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +761%
Contains more PotassiumPotassium +698.8%
Contains more IronIron +536.4%
Contains more CopperCopper +5723.3%
Contains more ZincZinc +95.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +9970%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3043.2%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +2866.2%
Contains more Vitamin B5Vitamin B5 +850.5%
Contains more Vitamin B6Vitamin B6 +1276.5%
Contains more FolateFolate +2185.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Safflower DV% diff.
Copper 0.03mg 1.747mg 191%
Polyunsaturated fat 0.593g 28.223g 184%
Calcium 1064mg 78mg 99%
Vitamin B1 0.037mg 1.163mg 94%
Manganese 0.02mg 2.014mg 87%
Vitamin B6 0.085mg 1.17mg 83%
Magnesium 41mg 353mg 74%
Vitamin B5 0.424mg 4.03mg 72%
Sodium 1433mg 3mg 62%
Saturated fat 17.115g 3.682g 61%
Iron 0.77mg 4.9mg 52%
Vitamin B12 1.12µg 0µg 47%
Folate 7µg 160µg 38%
Cholesterol 104mg 0mg 35%
Protein 31.8g 16.18g 31%
Selenium 14.5µg 26%
Zinc 2.58mg 5.05mg 22%
Fats 26.94g 38.45g 18%
Potassium 86mg 687mg 18%
Phosphorus 760mg 644mg 17%
Vitamin B3 0.077mg 2.284mg 14%
Vitamin A 96µg 3µg 10%
Carbs 3.63g 34.29g 10%
Monounsaturated fat 7.838g 4.848g 7%
Calories 387kcal 517kcal 7%
Vitamin B2 0.37mg 0.415mg 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Net carbs 3.63g 34.29g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.183mg 0%
Threonine 1.171mg 0.586mg 0%
Isoleucine 1.685mg 0.717mg 0%
Leucine 3.071mg 1.154mg 0%
Lysine 2.941mg 0.534mg 0%
Methionine 0.852mg 0.284mg 0%
Phenylalanine 1.71mg 0.806mg 0%
Valine 2.183mg 1.025mg 0%
Histidine 1.231mg 0.452mg 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +96.5%
Contains more WaterWater +450%
Contains more OtherOther +23.1%
Contains more FatsFats +42.7%
Contains more CarbsCarbs +844.6%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated fat +61.7%
Contains less Sat. FatSaturated fat -78.5%
Contains more Poly. FatPolyunsaturated fat +4659.4%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.