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  6. Romano cheese vs. Tempeh

Romano cheese vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between romano cheese and tempeh

  • Romano cheese has more calcium, phosphorus, vitamin B12, and selenium; however, tempeh has more copper, manganese, and iron.
  • Romano cheese's daily need coverage for calcium is 95% more.
  • Romano cheese has a higher glycemic index than tempeh.

The food varieties used in the comparison are Cheese, romano and Tempeh.

Infographic

Romano cheese vs Tempeh 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%
Tempeh
Tempeh
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more CalciumCalcium +858.6%
Contains more ZincZinc +126.3%
Contains more PhosphorusPhosphorus +185.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +97.6%
Contains more PotassiumPotassium +379.1%
Contains more IronIron +250.6%
Contains more CopperCopper +1766.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +6400%

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%
Tempeh
Tempeh
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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B12Vitamin B12 +1300%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B3Vitamin B3 +3328.6%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more FolateFolate +242.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.358mg

All nutrients comparison - raw data values

Nutrient Romano cheese Tempeh DV% diff.
Calcium 1064mg 111mg 95%
Phosphorus 760mg 266mg 71%
Saturated fat 17.115g 2.539g 66%
Sodium 1433mg 9mg 62%
Copper 0.03mg 0.56mg 59%
Manganese 0.02mg 1.3mg 56%
Vitamin B12 1.12µg 0.08µg 43%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0µg 26%
Fats 26.94g 10.8g 25%
Polyunsaturated fat 0.593g 4.3g 25%
Iron 0.77mg 2.7mg 24%
Protein 31.8g 20.29g 23%
Vitamin B3 0.077mg 2.64mg 16%
Zinc 2.58mg 1.14mg 13%
Monounsaturated fat 7.838g 3.205g 12%
Vitamin A 96µg 0µg 11%
Calories 387kcal 192kcal 10%
Vitamin B6 0.085mg 0.215mg 10%
Magnesium 41mg 81mg 10%
Potassium 86mg 412mg 10%
Folate 7µg 24µg 4%
Choline 15.4mg 3%
Vitamin B1 0.037mg 0.078mg 3%
Vitamin B5 0.424mg 0.278mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Vitamin B2 0.37mg 0.358mg 1%
Carbs 3.63g 7.64g 1%
Net carbs 3.63g 7.64g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.194mg 0%
Threonine 1.171mg 0.796mg 0%
Isoleucine 1.685mg 0.88mg 0%
Leucine 3.071mg 1.43mg 0%
Lysine 2.941mg 0.908mg 0%
Methionine 0.852mg 0.175mg 0%
Phenylalanine 1.71mg 0.893mg 0%
Valine 2.183mg 0.92mg 0%
Histidine 1.231mg 0.466mg 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
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more ProteinProtein +56.7%
Contains more FatsFats +149.4%
Contains more OtherOther +314.8%
Contains more CarbsCarbs +110.5%
Contains more WaterWater +93%

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
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +144.6%
Contains less Sat. FatSaturated fat -85.2%
Contains more Poly. FatPolyunsaturated fat +625.1%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.