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Romano cheese vs. Sugar — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and sugar

  • Sugar has less phosphorus, calcium, vitamin B12, vitamin B2, selenium, zinc, and magnesium than romano cheese.
  • Romano cheese covers your daily need for phosphorus, 109% more than sugar.
  • The glycemic index of sugar is higher.

These are the specific foods used in this comparison Cheese, romano and Sugars, granulated.

Infographic

Romano cheese vs Sugar 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%
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +106300%
Contains more PotassiumPotassium +4200%
Contains more IronIron +1440%
Contains more CopperCopper +328.6%
Contains more ZincZinc +25700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +2316.7%
Contains less SodiumSodium -99.9%

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%
Sugar
0
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% 0% 0% 4.4% 0% 0% 0% 0% 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 +1847.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +154450%
Contains more OtherOther +∞%
Contains more CarbsCarbs +2654.3%

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 Sugar
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 Sugar DV% diff.
Phosphorus 760mg 0mg 109%
Calcium 1064mg 1mg 106%
Saturated fat 17.115g 0g 78%
Protein 31.8g 0g 64%
Sodium 1433mg 1mg 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0g 41%
Cholesterol 104mg 0mg 35%
Carbs 3.63g 99.98g 32%
Vitamin B2 0.37mg 0.019mg 27%
Selenium 14.5µg 0.6µg 25%
Zinc 2.58mg 0.01mg 23%
Monounsaturated fat 7.838g 0g 20%
Vitamin A 96µg 0µg 11%
Magnesium 41mg 0mg 10%
Iron 0.77mg 0.05mg 9%
Vitamin B5 0.424mg 0mg 8%
Vitamin B6 0.085mg 0mg 7%
Polyunsaturated fat 0.593g 0g 4%
Vitamin B1 0.037mg 0mg 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 0mg 3%
Copper 0.03mg 0.007mg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.23mg 0mg 2%
Potassium 86mg 2mg 2%
Vitamin K 2.2µg 0µg 2%
Folate 7µg 0µg 2%
Manganese 0.02mg 0.004mg 1%
Calories 387kcal 387kcal 0%
Net carbs 3.63g 99.98g N/A
Sugar 0.73g 99.8g N/A
Vitamin B3 0.077mg 0mg 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 Sugar
Low Calories diet Equal
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
0%
Sugar
Minerals Daily Need Coverage Score
106%
Romano cheese
1%
Sugar

Comparison summary

Which food is lower in Cholesterol?
Sugar
Sugar is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 1432mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 17.115g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $4.5)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 99.07g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 38)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.