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  6. Romano cheese vs. Shallot

Romano cheese vs. Shallot — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and shallot

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc, yet shallot is higher in vitamin B6.
  • Romano cheese covers your daily calcium needs 103% more than shallot.
  • The amount of cholesterol in shallot is lower.

Food varieties used in this article are Cheese, romano and Shallots, raw.

Infographic

Romano cheese vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +2775.7%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +1166.7%
Contains more SeleniumSelenium +1108.3%
Contains more PotassiumPotassium +288.4%
Contains more IronIron +55.8%
Contains more CopperCopper +193.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1360%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1750%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +175%
Contains more CholineCholine +36.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +159.7%
Contains more Vitamin B6Vitamin B6 +305.9%
Contains more FolateFolate +385.7%

All nutrients comparison - raw data values

Nutrient Romano cheese Shallot DV% diff.
Calcium 1064mg 37mg 103%
Phosphorus 760mg 60mg 100%
Saturated fat 17.115g 0.017g 78%
Sodium 1433mg 12mg 62%
Protein 31.8g 2.5g 59%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.1g 41%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.02mg 27%
Selenium 14.5µg 1.2µg 24%
Zinc 2.58mg 0.4mg 20%
Monounsaturated fat 7.838g 0.014g 20%
Vitamin B6 0.085mg 0.345mg 20%
Calories 387kcal 72kcal 16%
Fiber 0g 3.2g 13%
Manganese 0.02mg 0.292mg 12%
Vitamin A 96µg 0µg 11%
Vitamin C 0mg 8mg 9%
Folate 7µg 34µg 7%
Potassium 86mg 334mg 7%
Copper 0.03mg 0.088mg 6%
Iron 0.77mg 1.2mg 5%
Magnesium 41mg 21mg 5%
Polyunsaturated fat 0.593g 0.039g 4%
Carbs 3.63g 16.8g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.424mg 0.29mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B1 0.037mg 0.06mg 2%
Choline 15.4mg 11.3mg 1%
Vitamin K 2.2µg 0.8µg 1%
Vitamin B3 0.077mg 0.2mg 1%
Vitamin E 0.23mg 0.04mg 1%
Net carbs 3.63g 13.6g N/A
Sugar 0.73g 7.87g N/A
Tryptophan 0.429mg 0.028mg 0%
Threonine 1.171mg 0.098mg 0%
Isoleucine 1.685mg 0.106mg 0%
Leucine 3.071mg 0.149mg 0%
Lysine 2.941mg 0.125mg 0%
Methionine 0.852mg 0.027mg 0%
Phenylalanine 1.71mg 0.081mg 0%
Valine 2.183mg 0.11mg 0%
Histidine 1.231mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +1172%
Contains more FatsFats +26840%
Contains more OtherOther +740%
Contains more CarbsCarbs +362.8%
Contains more WaterWater +158.2%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +55885.7%
Contains more Poly. FatPolyunsaturated fat +1420.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.