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  6. Romano cheese vs. Tomato paste

Romano cheese vs. Tomato paste — In-Depth Nutrition Comparison

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The main differences between romano cheese and tomato paste

  • Romano cheese is richer in calcium, phosphorus, and vitamin B12, yet tomato paste is richer in copper, iron, potassium, and vitamin E.
  • Daily need coverage for calcium for romano cheese is 103% higher.
  • Tomato paste contains less cholesterol.
  • Romano cheese has a lower glycemic index than tomato paste.

Food types used in this article are Cheese, romano and Tomato products, canned, paste, without salt added.

Infographic

Romano cheese vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +2855.6%
Contains more ZincZinc +309.5%
Contains more PhosphorusPhosphorus +815.7%
Contains more SeleniumSelenium +173.6%
Contains more PotassiumPotassium +1079.1%
Contains more IronIron +287%
Contains more CopperCopper +1116.7%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +1410%
~equal in Magnesium ~42mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin AVitamin A +26.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B5Vitamin B5 +198.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1769.6%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +3894.8%
Contains more Vitamin B6Vitamin B6 +154.1%
Contains more Vitamin KVitamin K +418.2%
Contains more FolateFolate +71.4%
Contains more CholineCholine +150%

All nutrients comparison - raw data values

Nutrient Romano cheese Tomato paste DV% diff.
Calcium 1064mg 36mg 103%
Phosphorus 760mg 83mg 97%
Saturated fat 17.115g 0.1g 77%
Sodium 1433mg 59mg 60%
Protein 31.8g 4.32g 55%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.47g 41%
Copper 0.03mg 0.365mg 37%
Cholesterol 104mg 0mg 35%
Iron 0.77mg 2.98mg 28%
Vitamin E 0.23mg 4.3mg 27%
Potassium 86mg 1014mg 27%
Vitamin C 0mg 21.9mg 24%
Monounsaturated fat 7.838g 0.067g 19%
Vitamin B3 0.077mg 3.076mg 19%
Zinc 2.58mg 0.63mg 18%
Vitamin B2 0.37mg 0.153mg 17%
Selenium 14.5µg 5.3µg 17%
Fiber 0g 4.1g 16%
Calories 387kcal 82kcal 15%
Manganese 0.02mg 0.302mg 12%
Vitamin B6 0.085mg 0.216mg 10%
Vitamin K 2.2µg 11.4µg 8%
Fructose 5.85g 7%
Vitamin B5 0.424mg 0.142mg 6%
Carbs 3.63g 18.91g 5%
Choline 15.4mg 38.5mg 4%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.16g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin A 96µg 76µg 2%
Vitamin B1 0.037mg 0.06mg 2%
Folate 7µg 12µg 1%
Net carbs 3.63g 14.81g N/A
Magnesium 41mg 42mg 0%
Sugar 0.73g 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.429mg 0.031mg 0%
Threonine 1.171mg 0.133mg 0%
Isoleucine 1.685mg 0.089mg 0%
Leucine 3.071mg 0.124mg 0%
Lysine 2.941mg 0.134mg 0%
Methionine 0.852mg 0.027mg 0%
Phenylalanine 1.71mg 0.13mg 0%
Valine 2.183mg 0.088mg 0%
Histidine 1.231mg 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +636.1%
Contains more FatsFats +5631.9%
Contains more OtherOther +140%
Contains more CarbsCarbs +420.9%
Contains more WaterWater +137.8%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +11598.5%
Contains more Poly. FatPolyunsaturated fat +270.6%
Contains less Sat. FatSaturated fat -99.4%

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.