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  6. Romano cheese vs. Wakame

Romano cheese vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between romano cheese and wakame?

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, and selenium; however, wakame is richer in manganese, folate, and copper.
  • Romano cheese's daily need coverage for phosphorus is 97% more.
  • Wakame has less cholesterol.

We used Cheese, romano and Seaweed, wakame, raw types in this article.

Infographic

Romano cheese vs Wakame 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%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +609.3%
Contains more PotassiumPotassium +72%
Contains more ZincZinc +578.9%
Contains more PhosphorusPhosphorus +850%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +161%
Contains more IronIron +183.1%
Contains more CopperCopper +846.7%
Contains less SodiumSodium -39.1%
Contains more ManganeseManganese +6900%

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +60.9%
Contains more Vitamin B6Vitamin B6 +4150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +1977.9%
Contains more Vitamin B5Vitamin B5 +64.4%
Contains more Vitamin KVitamin K +140.9%
Contains more FolateFolate +2700%
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Romano cheese Wakame DV% diff.
Phosphorus 760mg 80mg 97%
Calcium 1064mg 150mg 91%
Saturated fat 17.115g 0.13g 77%
Manganese 0.02mg 1.4mg 60%
Protein 31.8g 3.03g 58%
Folate 7µg 196µg 47%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.64g 40%
Cholesterol 104mg 0mg 35%
Copper 0.03mg 0.284mg 28%
Selenium 14.5µg 0.7µg 25%
Sodium 1433mg 872mg 24%
Zinc 2.58mg 0.38mg 20%
Monounsaturated fat 7.838g 0.058g 19%
Iron 0.77mg 2.18mg 18%
Calories 387kcal 45kcal 17%
Magnesium 41mg 107mg 16%
Vitamin B2 0.37mg 0.23mg 11%
Vitamin B3 0.077mg 1.6mg 10%
Vitamin A 96µg 18µg 9%
Vitamin B6 0.085mg 0.002mg 6%
Vitamin E 0.23mg 1mg 5%
Vitamin B5 0.424mg 0.697mg 5%
Vitamin K 2.2µg 5.3µg 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.593g 0.218g 3%
Vitamin C 0mg 3mg 3%
Vitamin D 20IU 0IU 3%
Fiber 0g 0.5g 2%
Carbs 3.63g 9.14g 2%
Vitamin B1 0.037mg 0.06mg 2%
Potassium 86mg 50mg 1%
Net carbs 3.63g 8.64g N/A
Sugar 0.73g 0.65g N/A
Choline 15.4mg 13.9mg 0%
Tryptophan 0.429mg 0.035mg 0%
Threonine 1.171mg 0.165mg 0%
Isoleucine 1.685mg 0.087mg 0%
Leucine 3.071mg 0.257mg 0%
Lysine 2.941mg 0.112mg 0%
Methionine 0.852mg 0.063mg 0%
Phenylalanine 1.71mg 0.112mg 0%
Valine 2.183mg 0.209mg 0%
Histidine 1.231mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +949.5%
Contains more FatsFats +4109.4%
Contains more CarbsCarbs +151.8%
Contains more WaterWater +158.8%
~equal in Other ~7.2g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +13413.8%
Contains more Poly. FatPolyunsaturated fat +172%
Contains less Sat. FatSaturated fat -99.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.