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Romano cheese vs. Smoothie — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and smoothie

  • Romano cheese is higher in calcium, vitamin B12, and iron, yet smoothie is higher in vitamin C.
  • Romano cheese covers your daily calcium needs 102% more than smoothie.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Romano cheese vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2495.1%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +413.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +366.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +959.7%
~equal in Vitamin B6 ~0.082mg

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% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +2506.6%
Contains more FatsFats +∞%
Contains more OtherOther +1876.5%
Contains more CarbsCarbs +124.8%
Contains more WaterWater +192.1%

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 Smoothie
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Smoothie DV% diff.
Phosphorus 760mg 109%
Calcium 1064mg 41mg 102%
Saturated fat 17.115g 0g 78%
Protein 31.8g 1.22g 61%
Sodium 1433mg 29mg 61%
Fats 26.94g 0g 41%
Vitamin B12 1.12µg 0.24µg 37%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 28%
Vitamin C 0mg 24.5mg 27%
Selenium 14.5µg 26%
Zinc 2.58mg 23%
Monounsaturated fat 7.838g 20%
Calories 387kcal 37kcal 18%
Vitamin A 96µg 11%
Magnesium 41mg 10%
Iron 0.77mg 0.15mg 8%
Vitamin B5 0.424mg 8%
Vitamin B3 0.077mg 0.816mg 5%
Polyunsaturated fat 0.593g 4%
Copper 0.03mg 3%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin B1 0.037mg 3%
Carbs 3.63g 8.16g 2%
Folate 7µg 2%
Vitamin K 2.2µg 2%
Potassium 86mg 24mg 2%
Vitamin E 0.23mg 2%
Manganese 0.02mg 1%
Net carbs 3.63g 8.16g N/A
Sugar 0.73g 7.35g N/A
Vitamin B6 0.085mg 0.082mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
106%
Romano cheese
2%
Smoothie

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 1404mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 17.115g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $4.6)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 6.62g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.