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  6. Romano cheese vs. Seaweed

Romano cheese vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and seaweed

  • Romano cheese has more phosphorus, calcium, vitamin B12, and selenium; however, seaweed is higher in vitamin K, folate, and iron.
  • Romano cheese covers your daily need for phosphorus, 103% more than seaweed.
  • Seaweed has less cholesterol.

These are the specific foods used in this comparison Cheese, romano and Seaweed, kelp, raw.

Infographic

Romano cheese vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more CalciumCalcium +533.3%
Contains more ZincZinc +109.8%
Contains more PhosphorusPhosphorus +1709.5%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +195.1%
Contains more IronIron +270.1%
Contains more CopperCopper +333.3%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +900%
~equal in Potassium ~89mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B6Vitamin B6 +4150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +278.3%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +510.4%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +2471.4%

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1792.9%
Contains more FatsFats +4710.7%
Contains more CarbsCarbs +163.6%
Contains more WaterWater +163.9%
~equal in Other ~6.61g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +7898%
Contains more Poly. FatPolyunsaturated fat +1161.7%
Contains less Sat. FatSaturated fat -98.6%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Seaweed DV% diff.
Phosphorus 760mg 42mg 103%
Calcium 1064mg 168mg 90%
Saturated fat 17.115g 0.247g 77%
Protein 31.8g 1.68g 60%
Vitamin K 2.2µg 66µg 53%
Sodium 1433mg 233mg 52%
Vitamin B12 1.12µg 0µg 47%
Folate 7µg 180µg 43%
Fats 26.94g 0.56g 41%
Cholesterol 104mg 0mg 35%
Iron 0.77mg 2.85mg 26%
Selenium 14.5µg 0.7µg 25%
Monounsaturated fat 7.838g 0.098g 19%
Magnesium 41mg 121mg 19%
Vitamin B2 0.37mg 0.15mg 17%
Calories 387kcal 43kcal 17%
Zinc 2.58mg 1.23mg 12%
Copper 0.03mg 0.13mg 11%
Vitamin A 96µg 6µg 10%
Manganese 0.02mg 0.2mg 8%
Vitamin B6 0.085mg 0.002mg 6%
Fiber 0g 1.3g 5%
Vitamin E 0.23mg 0.87mg 4%
Polyunsaturated fat 0.593g 0.047g 4%
Vitamin B5 0.424mg 0.642mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin C 0mg 3mg 3%
Carbs 3.63g 9.57g 2%
Vitamin B3 0.077mg 0.47mg 2%
Vitamin B1 0.037mg 0.05mg 1%
Net carbs 3.63g 8.27g N/A
Potassium 86mg 89mg 0%
Sugar 0.73g 0.6g N/A
Choline 15.4mg 12.8mg 0%
Tryptophan 0.429mg 0.048mg 0%
Threonine 1.171mg 0.055mg 0%
Isoleucine 1.685mg 0.076mg 0%
Leucine 3.071mg 0.083mg 0%
Lysine 2.941mg 0.082mg 0%
Methionine 0.852mg 0.025mg 0%
Phenylalanine 1.71mg 0.043mg 0%
Valine 2.183mg 0.072mg 0%
Histidine 1.231mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
106%
Romano cheese
41%
Seaweed

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 16.868g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 27)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $4.6)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.