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  6. Romano cheese vs. Sauerkraut

Romano cheese vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between romano cheese and sauerkraut?

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc; however, sauerkraut is richer in vitamin C.
  • Romano cheese's daily need coverage for phosphorus is 106% more.
  • Sauerkraut has less cholesterol.

We used Cheese, romano and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Romano cheese vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +215.4%
Contains more CalciumCalcium +3446.7%
Contains more ZincZinc +1257.9%
Contains more PhosphorusPhosphorus +3700%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +90.9%
Contains more CopperCopper +220%
Contains less SodiumSodium -53.9%
Contains more ManganeseManganese +655%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.2%
Contains more Vitamin B2Vitamin B2 +1581.8%
Contains more Vitamin B5Vitamin B5 +355.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more Vitamin KVitamin K +490.9%
Contains more FolateFolate +242.9%

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +3394.5%
Contains more FatsFats +19142.9%
Contains more OtherOther +212.6%
Contains more CarbsCarbs +17.9%
Contains more WaterWater +199.3%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +60192.3%
Contains more Poly. FatPolyunsaturated fat +785.1%
Contains less Sat. FatSaturated fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Sauerkraut DV% diff.
Phosphorus 760mg 20mg 106%
Calcium 1064mg 30mg 103%
Saturated fat 17.115g 0.034g 78%
Protein 31.8g 0.91g 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.14g 41%
Cholesterol 104mg 0mg 35%
Sodium 1433mg 661mg 34%
Vitamin B2 0.37mg 0.022mg 27%
Selenium 14.5µg 0.6µg 25%
Zinc 2.58mg 0.19mg 22%
Monounsaturated fat 7.838g 0.013g 20%
Calories 387kcal 19kcal 18%
Vitamin C 0mg 14.7mg 16%
Fiber 0g 2.9g 12%
Vitamin A 96µg 1µg 11%
Vitamin K 2.2µg 13µg 9%
Iron 0.77mg 1.47mg 9%
Copper 0.03mg 0.096mg 7%
Magnesium 41mg 13mg 7%
Vitamin B5 0.424mg 0.093mg 7%
Manganese 0.02mg 0.151mg 6%
Polyunsaturated fat 0.593g 0.067g 4%
Folate 7µg 24µg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B6 0.085mg 0.13mg 3%
Potassium 86mg 170mg 2%
Choline 15.4mg 10.4mg 1%
Vitamin B1 0.037mg 0.021mg 1%
Vitamin E 0.23mg 0.14mg 1%
Carbs 3.63g 4.28g 0%
Net carbs 3.63g 1.38g N/A
Sugar 0.73g 1.78g N/A
Vitamin B3 0.077mg 0.143mg 0%
Tryptophan 0.429mg 0.008mg 0%
Threonine 1.171mg 0.025mg 0%
Isoleucine 1.685mg 0.021mg 0%
Leucine 3.071mg 0.029mg 0%
Lysine 2.941mg 0.031mg 0%
Methionine 0.852mg 0.009mg 0%
Phenylalanine 1.71mg 0.023mg 0%
Valine 2.183mg 0.03mg 0%
Histidine 1.231mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Sauerkraut
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
12%
Sauerkraut
Minerals Daily Need Coverage Score
106%
Romano cheese
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 772mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 17.081g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $3.6)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
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.
Which food is richer in vitamins?
?
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.