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  6. Romano cheese vs. Spread

Romano cheese vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between Romano cheese and Spread

  • Romano cheese has more Phosphorus, however, Spread is higher in Vitamin E , Vitamin K, and Polyunsaturated fat.
  • Romano cheese covers your daily need of Phosphorus 109% more than Spread.

These are the specific foods used in this comparison Cheese, romano and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Romano cheese vs Spread 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.
Romano cheese
Romano cheese
9
:
1
Spread
Spread
Contains more Phosphorus +∞%
Contains more Potassium +616.7%
Contains less Sodium -47.3%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Contains more Phosphorus +∞%
Contains more Potassium +616.7%
Contains less Sodium -47.3%

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.
Romano cheese
Romano cheese
9
:
3
Spread
Spread
Contains more Vitamin A +981.7%
Contains more Vitamin E +639.1%
Contains more Vitamin K +459.1%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
Contains more Vitamin A +981.7%
Contains more Vitamin E +639.1%
Contains more Vitamin K +459.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Spread
Spread
Contains more Protein +∞%
Contains more Fats +57.5%
Contains more Carbs +∞%
Contains more Other +224.6%
Contains more Water +161.5%
Romano cheese
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
Spread
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more Protein +∞%
Contains more Fats +57.5%
Contains more Carbs +∞%
Contains more Other +224.6%
Contains more Water +161.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Spread
Spread
Contains less Saturated Fat -87%
Contains more Polyunsaturated fat +571.2%
Equal in Monounsaturated Fat - 7.6
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Spread
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 g
Contains less Saturated Fat -87%
Contains more Polyunsaturated fat +571.2%
Equal in Monounsaturated Fat - 7.6

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 Spread
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Spread Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 0g Romano cheese
Fats 26.94g 17.1g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 158kcal Romano cheese
Sugar 0.73g 0g Spread
Calcium 1064mg Romano cheese
Iron 0.77mg Romano cheese
Magnesium 41mg Romano cheese
Phosphorus 760mg 0mg Romano cheese
Potassium 86mg 12mg Romano cheese
Sodium 1433mg 755mg Spread
Zinc 2.58mg Romano cheese
Copper 0.03mg Romano cheese
Manganese 0.02mg Romano cheese
Selenium 14.5µg Romano cheese
Vitamin A 415IU 4489IU Spread
Vitamin A RAE 96µg Romano cheese
Vitamin E 0.23mg 1.7mg Spread
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin B1 0.037mg Romano cheese
Vitamin B2 0.37mg Romano cheese
Vitamin B3 0.077mg Romano cheese
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.085mg Romano cheese
Folate 7µg Romano cheese
Vitamin B12 1.12µg Romano cheese
Vitamin K 2.2µg 12.3µg Spread
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 104mg 0mg Spread
Trans Fat 2.45g Romano cheese
Saturated Fat 17.115g 2.22g Spread
Monounsaturated Fat 7.838g 7.6g Romano cheese
Polyunsaturated fat 0.593g 3.98g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Spread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
28%
Spread
Minerals Daily Need Coverage Score
106%
Romano cheese
10%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Spread
Spread contains less Sodium (difference - 678mg)
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 14.895g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 27)
Which food is cheaper?
Spread
Spread is cheaper (difference - $4.6)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.