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  6. Romano cheese vs. Tamarind

Romano cheese vs. Tamarind — In-Depth Nutrition Comparison

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Significant differences between romano cheese and tamarind

  • Romano cheese has more calcium, phosphorus, vitamin B12, selenium, and zinc; however, tamarind is richer in vitamin B1 and iron.
  • Romano cheese covers your daily calcium needs 99% more than tamarind.
  • Tamarind contains less cholesterol.

Specific food types used in this comparison are Cheese, romano and Tamarinds, raw.

Infographic

Romano cheese vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CalciumCalcium +1337.8%
Contains more ZincZinc +2480%
Contains more PhosphorusPhosphorus +572.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1015.4%
Contains more MagnesiumMagnesium +124.4%
Contains more PotassiumPotassium +630.2%
Contains more IronIron +263.6%
Contains more CopperCopper +186.7%
Contains less SodiumSodium -98%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +143.4%
Contains more Vitamin B5Vitamin B5 +196.5%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +79.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1056.8%
Contains more Vitamin B3Vitamin B3 +2416.9%
Contains more Vitamin KVitamin K +27.3%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Romano cheese Tamarind DV% diff.
Calcium 1064mg 74mg 99%
Phosphorus 760mg 113mg 92%
Saturated fat 17.115g 0.272g 77%
Sodium 1433mg 28mg 61%
Protein 31.8g 2.8g 58%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.6g 41%
Cholesterol 104mg 0mg 35%
Vitamin B1 0.037mg 0.428mg 33%
Iron 0.77mg 2.8mg 25%
Selenium 14.5µg 1.3µg 24%
Zinc 2.58mg 0.1mg 23%
Fiber 0g 5.1g 20%
Carbs 3.63g 62.5g 20%
Monounsaturated fat 7.838g 0.181g 19%
Vitamin B2 0.37mg 0.152mg 17%
Potassium 86mg 628mg 16%
Magnesium 41mg 92mg 12%
Vitamin B3 0.077mg 1.938mg 12%
Vitamin A 96µg 2µg 10%
Calories 387kcal 239kcal 7%
Copper 0.03mg 0.086mg 6%
Vitamin B5 0.424mg 0.143mg 6%
Polyunsaturated fat 0.593g 0.059g 4%
Vitamin C 0mg 3.5mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Folate 7µg 14µg 2%
Manganese 0.02mg 1%
Vitamin E 0.23mg 0.1mg 1%
Vitamin B6 0.085mg 0.066mg 1%
Choline 15.4mg 8.6mg 1%
Net carbs 3.63g 57.4g N/A
Sugar 0.73g 38.8g N/A
Vitamin K 2.2µg 2.8µg 0%
Tryptophan 0.429mg 0.018mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0.139mg 0%
Methionine 0.852mg 0.014mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +1035.7%
Contains more FatsFats +4390%
Contains more OtherOther +148.9%
Contains more CarbsCarbs +1621.8%
~equal in Water ~31.4g

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +4230.4%
Contains more Poly. FatPolyunsaturated fat +905.1%
Contains less Sat. FatSaturated fat -98.4%

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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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.