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  6. Romano cheese vs. Semolina

Romano cheese vs. Semolina — In-Depth Nutrition Comparison

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The main differences between romano cheese and semolina

  • Romano cheese is richer in calcium, phosphorus, and vitamin B12, yet semolina is richer in manganese, vitamin B3, vitamin B6, and copper.
  • Daily need coverage for calcium for romano cheese is 99% higher.
  • Semolina contains less cholesterol.
  • Romano cheese has a lower glycemic index than semolina.

Food types used in this article are Cheese, romano and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Romano cheese vs Semolina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +51.9%
Contains more CalciumCalcium +1398.6%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +396.7%
Contains more PotassiumPotassium +102.3%
Contains more CopperCopper +846.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +5075%
Contains more SeleniumSelenium +37.2%
~equal in Iron ~0.74mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +505.4%
Contains more Vitamin B3Vitamin B3 +6455.8%
Contains more Vitamin B5Vitamin B5 +58.5%
Contains more Vitamin B6Vitamin B6 +431.8%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Semolina DV% diff.
Calcium 1064mg 71mg 99%
Phosphorus 760mg 153mg 87%
Saturated fat 17.115g 0.294g 76%
Sodium 1433mg 2mg 62%
Protein 31.8g 7.51g 49%
Vitamin B12 1.12µg 0µg 47%
Manganese 0.02mg 1.035mg 44%
Fats 26.94g 1.03g 40%
Cholesterol 104mg 0mg 35%
Vitamin B3 0.077mg 5.048mg 31%
Vitamin B6 0.085mg 0.452mg 28%
Copper 0.03mg 0.284mg 28%
Starch 68.29g 28%
Carbs 3.63g 80.89g 26%
Vitamin B2 0.37mg 0.05mg 25%
Monounsaturated fat 7.838g 0.258g 19%
Vitamin B1 0.037mg 0.224mg 16%
Zinc 2.58mg 1.02mg 14%
Vitamin A 96µg 11%
Selenium 14.5µg 19.9µg 10%
Fiber 0g 1.8g 7%
Vitamin B5 0.424mg 0.672mg 5%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 174mg 3%
Magnesium 41mg 27mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 0.1µg 2%
Polyunsaturated fat 0.593g 0.322g 2%
Calories 387kcal 374kcal 1%
Vitamin E 0.23mg 0.03mg 1%
Net carbs 3.63g 79.09g N/A
Iron 0.77mg 0.74mg 0%
Sugar 0.73g 0.33g N/A
Folate 7µg 8µg 0%
Tryptophan 0.429mg 0.103mg 0%
Threonine 1.171mg 0.271mg 0%
Isoleucine 1.685mg 0.339mg 0%
Leucine 3.071mg 0.656mg 0%
Lysine 2.941mg 0.215mg 0%
Methionine 0.852mg 0.183mg 0%
Phenylalanine 1.71mg 0.398mg 0%
Valine 2.183mg 0.47mg 0%
Histidine 1.231mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +323.4%
Contains more FatsFats +2515.5%
Contains more WaterWater +213.5%
Contains more OtherOther +846.5%
Contains more CarbsCarbs +2128.4%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +2938%
Contains more Poly. FatPolyunsaturated fat +84.2%
Contains less Sat. FatSaturated fat -98.3%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.