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  6. Romano cheese vs. Tomato sauce

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

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A recap on differences between romano cheese and tomato sauce

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc, yet tomato sauce is higher in copper.
  • Romano cheese covers your daily calcium needs 105% more than tomato sauce.
  • The amount of cholesterol in tomato sauce is lower.

Food varieties used in this article are Cheese, romano and Tomato sauce, canned, no salt added.

Infographic

Romano cheese vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +173.3%
Contains more CalciumCalcium +7500%
Contains more ZincZinc +1072.7%
Contains more PhosphorusPhosphorus +2714.8%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +245.3%
Contains more IronIron +24.7%
Contains more CopperCopper +283.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +465%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin AVitamin A +336.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin B2Vitamin B2 +469.2%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +55.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +526.1%
Contains more Vitamin B3Vitamin B3 +1187%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin KVitamin K +27.3%
Contains more FolateFolate +28.6%

All nutrients comparison - raw data values

Nutrient Romano cheese Tomato sauce DV% diff.
Calcium 1064mg 14mg 105%
Phosphorus 760mg 27mg 105%
Saturated fat 17.115g 0.041g 78%
Sodium 1433mg 11mg 62%
Protein 31.8g 1.2g 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.3g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.6µg 25%
Vitamin B2 0.37mg 0.065mg 23%
Zinc 2.58mg 0.22mg 21%
Monounsaturated fat 7.838g 0.044g 19%
Calories 387kcal 24kcal 18%
Copper 0.03mg 0.115mg 9%
Vitamin C 0mg 7mg 8%
Vitamin A 96µg 22µg 8%
Vitamin E 0.23mg 1.44mg 8%
Fiber 0g 1.5g 6%
Vitamin B3 0.077mg 0.991mg 6%
Potassium 86mg 297mg 6%
Magnesium 41mg 15mg 6%
Manganese 0.02mg 0.113mg 4%
Polyunsaturated fat 0.593g 0.121g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Fructose 1.67g 2%
Vitamin B5 0.424mg 0.309mg 2%
Iron 0.77mg 0.96mg 2%
Vitamin B6 0.085mg 0.098mg 1%
Carbs 3.63g 5.31g 1%
Vitamin B1 0.037mg 0.024mg 1%
Folate 7µg 9µg 1%
Choline 15.4mg 9.9mg 1%
Net carbs 3.63g 3.81g N/A
Sugar 0.73g 3.56g N/A
Vitamin K 2.2µg 2.8µg 0%
Tryptophan 0.429mg 0.009mg 0%
Threonine 1.171mg 0.037mg 0%
Isoleucine 1.685mg 0.025mg 0%
Leucine 3.071mg 0.034mg 0%
Lysine 2.941mg 0.037mg 0%
Methionine 0.852mg 0.008mg 0%
Phenylalanine 1.71mg 0.036mg 0%
Valine 2.183mg 0.025mg 0%
Histidine 1.231mg 0.02mg 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% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +2550%
Contains more FatsFats +8880%
Contains more OtherOther +251.8%
Contains more CarbsCarbs +46.3%
Contains more WaterWater +195.3%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +17713.6%
Contains more Poly. FatPolyunsaturated fat +390.1%
Contains less Sat. FatSaturated fat -99.8%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.