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Romano cheese vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Romano cheese and Wheat?

  • Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, and Vitamin B2, however, Wheat is richer in Manganese, Selenium, and Copper.
  • Romano cheese's daily need coverage for Calcium is 106% more.
  • Wheat has less Cholesterol.

We used Cheese, romano and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Romano cheese vs Wheat 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.
Contains more Calcium +11722.2%
Contains more Phosphorus +417%
Contains more Zinc +40.2%
Contains more Iron +128.6%
Contains more Magnesium +17.1%
Contains more Potassium +90.7%
Contains less Sodium -99.4%
Contains more Copper +590%
Contains more Manganese +5050%
Contains more Selenium +120%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +11722.2%
Contains more Phosphorus +417%
Contains more Zinc +40.2%
Contains more Iron +128.6%
Contains more Magnesium +17.1%
Contains more Potassium +90.7%
Contains less Sodium -99.4%
Contains more Copper +590%
Contains more Manganese +5050%
Contains more Selenium +120%

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.
:
4
Wheat
Contains more Vitamin A +10275%
Contains more Vitamin B2 +1133.3%
Contains more Vitamin B6 +21.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +156.8%
Contains more Vitamin B3 +2893.5%
Contains more Folate +57.1%
Equal in Vitamin E - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +10275%
Contains more Vitamin B2 +1133.3%
Contains more Vitamin B6 +21.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +156.8%
Contains more Vitamin B3 +2893.5%
Contains more Folate +57.1%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +456.9%
Contains more Fats +3145.8%
Contains more Other +888.2%
Contains more Carbs +660.3%
Contains more Water +110.9%
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
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +456.9%
Contains more Fats +3145.8%
Contains more Other +888.2%
Contains more Carbs +660.3%
Contains more Water +110.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9231%
Contains more Polyunsaturated fat +144%
Contains less Saturated Fat -99.6%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +9231%
Contains more Polyunsaturated fat +144%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Wheat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Wheat Opinion
Net carbs 3.63g 23.3g Wheat
Protein 31.8g 5.71g Romano cheese
Fats 26.94g 0.83g Romano cheese
Carbs 3.63g 27.6g Wheat
Calories 387kcal 132kcal Romano cheese
Sugar 0.73g 3.07g Romano cheese
Fiber 0g 4.3g Wheat
Calcium 1064mg 9mg Romano cheese
Iron 0.77mg 1.76mg Wheat
Magnesium 41mg 48mg Wheat
Phosphorus 760mg 147mg Romano cheese
Potassium 86mg 164mg Wheat
Sodium 1433mg 8mg Wheat
Zinc 2.58mg 1.84mg Romano cheese
Copper 0.03mg 0.207mg Wheat
Manganese 0.02mg 1.03mg Wheat
Selenium 14.5µg 31.9µg Wheat
Vitamin A 415IU 4IU Romano cheese
Vitamin A RAE 96µg Romano cheese
Vitamin E 0.23mg 0.24mg Wheat
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin B1 0.037mg 0.095mg Wheat
Vitamin B2 0.37mg 0.03mg Romano cheese
Vitamin B3 0.077mg 2.305mg Wheat
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.085mg 0.07mg Romano cheese
Folate 7µg 11µg Wheat
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.051mg Romano cheese
Threonine 1.171mg 0.172mg Romano cheese
Isoleucine 1.685mg 0.22mg Romano cheese
Leucine 3.071mg 0.432mg Romano cheese
Lysine 2.941mg 0.161mg Romano cheese
Methionine 0.852mg 0.097mg Romano cheese
Phenylalanine 1.71mg 0.3mg Romano cheese
Valine 2.183mg 0.267mg Romano cheese
Histidine 1.231mg 0.147mg Romano cheese
Cholesterol 104mg 0mg Wheat
Trans Fat 0.002g Romano cheese
Saturated Fat 17.115g 0.077g Wheat
Monounsaturated Fat 7.838g 0.084g Romano cheese
Polyunsaturated fat 0.593g 0.243g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
28%
Romano cheese
9%
Wheat
Minerals Daily Need Coverage Score
106%
Romano cheese
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1425mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 17.038g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $4.2)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.34g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.