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  6. Romano cheese vs. Wheat

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.
  • Romano cheese has a lower glycemic index (27) than wheat (50).

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.
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%
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +11722.2%
Contains more ZincZinc +40.2%
Contains more PhosphorusPhosphorus +417%
Contains more MagnesiumMagnesium +17.1%
Contains more PotassiumPotassium +90.7%
Contains more IronIron +128.6%
Contains more CopperCopper +590%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +5050%
Contains more SeleniumSelenium +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.
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%
Wheat
Wheat
3
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% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1133.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +156.8%
Contains more Vitamin B3Vitamin B3 +2893.5%
Contains more FolateFolate +57.1%
~equal in Vitamin C ~mg
~equal in Vitamin E ~0.24mg

All nutrients comparison - raw data values

Nutrient Romano cheese Wheat DV% diff.
Calcium 1064mg 9mg 106%
Phosphorus 760mg 147mg 88%
Saturated fat 17.115g 0.077g 77%
Sodium 1433mg 8mg 62%
Protein 31.8g 5.71g 52%
Vitamin B12 1.12µg 0µg 47%
Manganese 0.02mg 1.03mg 44%
Fats 26.94g 0.83g 40%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 31.9µg 32%
Vitamin B2 0.37mg 0.03mg 26%
Copper 0.03mg 0.207mg 20%
Monounsaturated fat 7.838g 0.084g 19%
Fiber 0g 4.3g 17%
Vitamin B3 0.077mg 2.305mg 14%
Calories 387kcal 132kcal 13%
Iron 0.77mg 1.76mg 12%
Vitamin A 96µg 11%
Vitamin B5 0.424mg 8%
Carbs 3.63g 27.6g 8%
Zinc 2.58mg 1.84mg 7%
Vitamin B1 0.037mg 0.095mg 5%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Polyunsaturated fat 0.593g 0.243g 2%
Potassium 86mg 164mg 2%
Magnesium 41mg 48mg 2%
Vitamin K 2.2µg 2%
Vitamin B6 0.085mg 0.07mg 1%
Folate 7µg 11µg 1%
Net carbs 3.63g 23.3g N/A
Sugar 0.73g 3.07g N/A
Vitamin E 0.23mg 0.24mg 0%
Trans fat 0.002g N/A
Tryptophan 0.429mg 0.051mg 0%
Threonine 1.171mg 0.172mg 0%
Isoleucine 1.685mg 0.22mg 0%
Leucine 3.071mg 0.432mg 0%
Lysine 2.941mg 0.161mg 0%
Methionine 0.852mg 0.097mg 0%
Phenylalanine 1.71mg 0.3mg 0%
Valine 2.183mg 0.267mg 0%
Histidine 1.231mg 0.147mg 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
Wheat
Wheat
2
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 ProteinProtein +456.9%
Contains more FatsFats +3145.8%
Contains more OtherOther +888.2%
Contains more CarbsCarbs +660.3%
Contains more WaterWater +110.9%

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +9231%
Contains more Poly. FatPolyunsaturated fat +144%
Contains less Sat. FatSaturated fat -99.6%

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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. 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.