Romano cheese vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between romano cheese and walnut
- Romano cheese has more calcium, phosphorus, and vitamin B12; however, walnut is higher in copper, manganese, vitamin B6, and magnesium.
- Walnut covers your daily need for copper, 173% more than romano cheese.
- Walnut has less cholesterol.
- The glycemic index of romano cheese is higher.
These are the specific foods used in this comparison Cheese, romano and Nuts, walnuts, english.
Infographic
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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.
| Contains more CalciumCalcium | +985.7% |
| Contains more PhosphorusPhosphorus | +119.7% |
| Contains more SeleniumSelenium | +195.9% |
| Contains more MagnesiumMagnesium | +285.4% |
| Contains more PotassiumPotassium | +412.8% |
| Contains more IronIron | +277.9% |
| Contains more CopperCopper | +5186.7% |
| Contains more ZincZinc | +19.8% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +16970% |
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.
| Contains more Vitamin AVitamin A | +9500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +146.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +204.3% |
| Contains more Vitamin B1Vitamin B1 | +821.6% |
| Contains more Vitamin B3Vitamin B3 | +1361% |
| Contains more Vitamin B5Vitamin B5 | +34.4% |
| Contains more Vitamin B6Vitamin B6 | +531.8% |
| Contains more Vitamin KVitamin K | +22.7% |
| Contains more FolateFolate | +1300% |
| Contains more CholineCholine | +154.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +108.8% |
| Contains more WaterWater | +659.5% |
| Contains more OtherOther | +277.5% |
| Contains more FatsFats | +142.1% |
| Contains more CarbsCarbs | +277.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -64.2% |
| Contains more Mono. FatMonounsaturated fat | +14% |
| Contains more Poly. FatPolyunsaturated fat | +7855.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.593g | 47.174g | 311% |
| Copper | 0.03mg | 1.586mg | 173% |
| Manganese | 0.02mg | 3.414mg | 148% |
| Calcium | 1064mg | 98mg | 97% |
| Sodium | 1433mg | 2mg | 62% |
| Phosphorus | 760mg | 346mg | 59% |
| Fats | 26.94g | 65.21g | 59% |
| Saturated fat | 17.115g | 6.126g | 50% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Cholesterol | 104mg | 0mg | 35% |
| Vitamin B6 | 0.085mg | 0.537mg | 35% |
| Protein | 31.8g | 15.23g | 33% |
| Magnesium | 41mg | 158mg | 28% |
| Iron | 0.77mg | 2.91mg | 27% |
| Fiber | 0g | 6.7g | 27% |
| Vitamin B1 | 0.037mg | 0.341mg | 25% |
| Folate | 7µg | 98µg | 23% |
| Vitamin B2 | 0.37mg | 0.15mg | 17% |
| Selenium | 14.5µg | 4.9µg | 17% |
| Calories | 387kcal | 654kcal | 13% |
| Vitamin A | 96µg | 1µg | 11% |
| Potassium | 86mg | 441mg | 10% |
| Vitamin B3 | 0.077mg | 1.125mg | 7% |
| Zinc | 2.58mg | 3.09mg | 5% |
| Choline | 15.4mg | 39.2mg | 4% |
| Vitamin E | 0.23mg | 0.7mg | 3% |
| Monounsaturated fat | 7.838g | 8.933g | 3% |
| Vitamin B5 | 0.424mg | 0.57mg | 3% |
| Vitamin D | 20IU | 0IU | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Carbs | 3.63g | 13.71g | 3% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 3.63g | 7.01g | N/A |
| Sugar | 0.73g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin K | 2.2µg | 2.7µg | 0% |
| Tryptophan | 0.429mg | 0.17mg | 0% |
| Threonine | 1.171mg | 0.596mg | 0% |
| Isoleucine | 1.685mg | 0.625mg | 0% |
| Leucine | 3.071mg | 1.17mg | 0% |
| Lysine | 2.941mg | 0.424mg | 0% |
| Methionine | 0.852mg | 0.236mg | 0% |
| Phenylalanine | 1.71mg | 0.711mg | 0% |
| Valine | 2.183mg | 0.753mg | 0% |
| Histidine | 1.231mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
32%
Minerals Daily Need Coverage Score
106%
152%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 1431mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 10.989g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Romano cheese is cheaper (difference - $0.4)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.