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Romano cheese vs. Spelt — In-Depth Nutrition Comparison

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How are romano cheese and spelt different?

  • Romano cheese is richer in calcium, phosphorus, and vitamin B12, while spelt is higher in manganese, copper, iron, fiber, and vitamin B3.
  • Spelt covers your daily need for manganese, 129% more than romano cheese.
  • Spelt is lower in sodium.
  • Spelt has a higher glycemic index (63) than romano cheese (27).

Cheese, romano and Spelt, uncooked types were used in this article.

Infographic

Romano cheese vs Spelt 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%
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +3840.7%
Contains more PhosphorusPhosphorus +89.5%
Contains more SeleniumSelenium +23.9%
Contains more MagnesiumMagnesium +231.7%
Contains more PotassiumPotassium +351.2%
Contains more IronIron +476.6%
Contains more CopperCopper +1603.3%
Contains more ZincZinc +27.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +14815%

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%
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +227.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +243.5%
Contains more Vitamin B1Vitamin B1 +883.8%
Contains more Vitamin B3Vitamin B3 +8787%
Contains more Vitamin B5Vitamin B5 +151.9%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more Vitamin KVitamin K +63.6%
Contains more FolateFolate +542.9%
~equal in Vitamin C ~0mg

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
Spelt
1
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +118.3%
Contains more FatsFats +1008.6%
Contains more WaterWater +180.5%
Contains more OtherOther +275.4%
Contains more CarbsCarbs +1833.6%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1661.3%
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +112.1%

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 Spelt
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 Spelt DV% diff.
Manganese 0.02mg 2.983mg 129%
Calcium 1064mg 27mg 104%
Saturated fat 17.115g 0.406g 76%
Sodium 1433mg 8mg 62%
Copper 0.03mg 0.511mg 53%
Phosphorus 760mg 401mg 51%
Vitamin B12 1.12µg 0µg 47%
Iron 0.77mg 4.44mg 46%
Fiber 0g 10.7g 43%
Vitamin B3 0.077mg 6.843mg 42%
Fats 26.94g 2.43g 38%
Cholesterol 104mg 0mg 35%
Protein 31.8g 14.57g 34%
Vitamin B1 0.037mg 0.364mg 27%
Magnesium 41mg 136mg 23%
Starch 53.92g 22%
Carbs 3.63g 70.19g 22%
Vitamin B2 0.37mg 0.113mg 20%
Monounsaturated fat 7.838g 0.445g 18%
Vitamin B5 0.424mg 1.068mg 13%
Vitamin A 96µg 0µg 11%
Vitamin B6 0.085mg 0.23mg 11%
Folate 7µg 45µg 10%
Potassium 86mg 388mg 9%
Zinc 2.58mg 3.28mg 6%
Selenium 14.5µg 11.7µg 5%
Vitamin E 0.23mg 0.79mg 4%
Polyunsaturated fat 0.593g 1.258g 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Calories 387kcal 338kcal 2%
Vitamin K 2.2µg 3.6µg 1%
Net carbs 3.63g 59.49g N/A
Sugar 0.73g 6.82g N/A
Tryptophan 0.429mg 0.132mg 0%
Threonine 1.171mg 0.443mg 0%
Isoleucine 1.685mg 0.552mg 0%
Leucine 3.071mg 1.07mg 0%
Lysine 2.941mg 0.409mg 0%
Methionine 0.852mg 0.258mg 0%
Phenylalanine 1.71mg 0.737mg 0%
Valine 2.183mg 0.681mg 0%
Histidine 1.231mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
106%
Romano cheese
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1425mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 16.709g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4.6)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 6.09g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 36)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.