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  6. Romano cheese vs. Sun-dried tomato

Romano cheese vs. Sun-dried tomato — In-Depth Nutrition Comparison

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The main differences between romano cheese and sun-dried tomato

  • Romano cheese is richer in calcium, phosphorus, and vitamin B12, yet sun-dried tomato is richer in vitamin C, copper, potassium, and iron.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.
  • Sun-dried tomato contains less cholesterol.

Food types used in this article are Cheese, romano and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Romano cheese vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +2163.8%
Contains more ZincZinc +230.8%
Contains more PhosphorusPhosphorus +446.8%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +97.6%
Contains more PotassiumPotassium +1719.8%
Contains more IronIron +248.1%
Contains more CopperCopper +1476.7%
Contains less SodiumSodium -81.4%
Contains more ManganeseManganese +2230%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +421.6%
Contains more Vitamin B3Vitamin B3 +4614.3%
Contains more Vitamin B5Vitamin B5 +13%
Contains more Vitamin B6Vitamin B6 +275.3%
Contains more FolateFolate +228.6%
~equal in Vitamin B2 ~0.383mg

All nutrients comparison - raw data values

Nutrient Romano cheese Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Calcium 1064mg 47mg 102%
Phosphorus 760mg 139mg 89%
Saturated fat 17.115g 1.893g 69%
Protein 31.8g 5.06g 53%
Sodium 1433mg 266mg 51%
Copper 0.03mg 0.473mg 49%
Vitamin B12 1.12µg 0µg 47%
Potassium 86mg 1565mg 44%
Cholesterol 104mg 0mg 35%
Iron 0.77mg 2.68mg 24%
Fiber 0g 5.8g 23%
Vitamin B3 0.077mg 3.63mg 22%
Selenium 14.5µg 3µg 21%
Fats 26.94g 14.08g 20%
Manganese 0.02mg 0.466mg 19%
Vitamin B6 0.085mg 0.319mg 18%
Zinc 2.58mg 0.78mg 16%
Vitamin B1 0.037mg 0.193mg 13%
Magnesium 41mg 81mg 10%
Polyunsaturated fat 0.593g 2.06g 10%
Calories 387kcal 213kcal 9%
Carbs 3.63g 23.33g 7%
Folate 7µg 23µg 4%
Vitamin A 96µg 64µg 4%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.23mg 2%
Monounsaturated fat 7.838g 8.663g 2%
Vitamin K 2.2µg 2%
Vitamin B5 0.424mg 0.479mg 1%
Vitamin B2 0.37mg 0.383mg 1%
Net carbs 3.63g 17.53g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.037mg 0%
Threonine 1.171mg 0.128mg 0%
Isoleucine 1.685mg 0.121mg 0%
Leucine 3.071mg 0.185mg 0%
Lysine 2.941mg 0.186mg 0%
Methionine 0.852mg 0.044mg 0%
Phenylalanine 1.71mg 0.131mg 0%
Valine 2.183mg 0.13mg 0%
Histidine 1.231mg 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +528.5%
Contains more FatsFats +91.3%
Contains more OtherOther +81.6%
Contains more CarbsCarbs +542.7%
Contains more WaterWater +74.2%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +10.5%
Contains more Poly. FatPolyunsaturated fat +247.4%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.