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  6. Romano cheese vs. Sweet potato

Romano cheese vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and sweet potato

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc, yet sweet potato is higher in vitamin A.
  • Sweet potato covers your daily vitamin A needs 275% more than romano cheese.
  • The amount of cholesterol in sweet potato is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Sweet potato, raw, unprepared.

Infographic

Romano cheese vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +3446.7%
Contains more IronIron +26.2%
Contains more ZincZinc +760%
Contains more PhosphorusPhosphorus +1517%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +291.9%
Contains more CopperCopper +403.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1190%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +506.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +22.2%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +638.5%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B3Vitamin B3 +623.4%
Contains more Vitamin B5Vitamin B5 +88.7%
Contains more Vitamin B6Vitamin B6 +145.9%
Contains more FolateFolate +57.1%

All nutrients comparison - raw data values

Nutrient Romano cheese Sweet potato DV% diff.
Calcium 1064mg 30mg 103%
Phosphorus 760mg 47mg 102%
Saturated fat 17.115g 0.018g 78%
Vitamin A 96µg 709µg 68%
Protein 31.8g 1.57g 60%
Sodium 1433mg 55mg 60%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.05g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.6µg 25%
Vitamin B2 0.37mg 0.061mg 24%
Zinc 2.58mg 0.3mg 21%
Monounsaturated fat 7.838g 0.001g 20%
Calories 387kcal 86kcal 15%
Copper 0.03mg 0.151mg 13%
Fiber 0g 3g 12%
Manganese 0.02mg 0.258mg 10%
Vitamin B6 0.085mg 0.209mg 10%
Vitamin B5 0.424mg 0.8mg 8%
Potassium 86mg 337mg 7%
Starch 12.65g 5%
Carbs 3.63g 20.12g 5%
Polyunsaturated fat 0.593g 0.014g 4%
Magnesium 41mg 25mg 4%
Vitamin C 0mg 2.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.037mg 0.078mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.077mg 0.557mg 3%
Iron 0.77mg 0.61mg 2%
Choline 15.4mg 12.3mg 1%
Fructose 0.7g 1%
Folate 7µg 11µg 1%
Net carbs 3.63g 17.12g N/A
Sugar 0.73g 4.18g N/A
Vitamin E 0.23mg 0.26mg 0%
Vitamin K 2.2µg 1.8µg 0%
Tryptophan 0.429mg 0.031mg 0%
Threonine 1.171mg 0.083mg 0%
Isoleucine 1.685mg 0.055mg 0%
Leucine 3.071mg 0.092mg 0%
Lysine 2.941mg 0.066mg 0%
Methionine 0.852mg 0.029mg 0%
Phenylalanine 1.71mg 0.089mg 0%
Valine 2.183mg 0.086mg 0%
Histidine 1.231mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1925.5%
Contains more FatsFats +53780%
Contains more OtherOther +585.7%
Contains more CarbsCarbs +454.3%
Contains more WaterWater +150%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +783700%
Contains more Poly. FatPolyunsaturated fat +4135.7%
Contains less Sat. FatSaturated fat -99.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.