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Romano cheese vs. Wheat — In-Depth Nutrition Comparison

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The main differences between romano cheese and wheat

  • Romano cheese is richer in calcium, vitamin B12, protein, and fats, yet wheat is richer in selenium, manganese, copper, and vitamin B3.
  • Daily need coverage for selenium for wheat is 136% higher.
  • Wheat contains less sodium.
  • Romano cheese has a lower glycemic index than wheat .

Food types used in this article are Cheese, romano and Wheat, durum.

Infographic

Romano cheese vs Wheat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +3029.4%
Contains more PhosphorusPhosphorus +49.6%
Contains more MagnesiumMagnesium +251.2%
Contains more PotassiumPotassium +401.2%
Contains more IronIron +357.1%
Contains more CopperCopper +1743.3%
Contains more ZincZinc +61.2%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +14960%
Contains more SeleniumSelenium +516.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +205.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1032.4%
Contains more Vitamin B3Vitamin B3 +8650.6%
Contains more Vitamin B5Vitamin B5 +120.5%
Contains more Vitamin B6Vitamin B6 +392.9%
Contains more FolateFolate +514.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Wheat DV% diff.
Selenium 14.5µg 89.4µg 136%
Manganese 0.02mg 3.012mg 130%
Calcium 1064mg 34mg 103%
Saturated fat 17.115g 0.454g 76%
Sodium 1433mg 2mg 62%
Copper 0.03mg 0.553mg 58%
Vitamin B12 1.12µg 0µg 47%
Vitamin B3 0.077mg 6.738mg 42%
Fats 26.94g 2.47g 38%
Protein 31.8g 13.68g 36%
Phosphorus 760mg 508mg 36%
Cholesterol 104mg 0mg 35%
Iron 0.77mg 3.52mg 34%
Vitamin B1 0.037mg 0.419mg 32%
Vitamin B6 0.085mg 0.419mg 26%
Magnesium 41mg 144mg 25%
Carbs 3.63g 71.13g 23%
Vitamin B2 0.37mg 0.121mg 19%
Monounsaturated fat 7.838g 0.344g 19%
Zinc 2.58mg 4.16mg 14%
Vitamin A 96µg 0µg 11%
Potassium 86mg 431mg 10%
Vitamin B5 0.424mg 0.935mg 10%
Folate 7µg 43µg 9%
Vitamin D* 20 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Polyunsaturated fat 0.593g 0.978g 3%
Calories 387kcal 339kcal 2%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Protein per 100 calories 8.2g 4g N/A
Calories per 10 g protein 122kcal 248kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 0.49 2.9 N/A
Net carbs 3.63g 71.13g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.176mg 0%
Threonine 1.171mg 0.366mg 0%
Isoleucine 1.685mg 0.533mg 0%
Leucine 3.071mg 0.934mg 0%
Lysine 2.941mg 0.303mg 0%
Methionine 0.852mg 0.221mg 0%
Phenylalanine 1.71mg 0.681mg 0%
Valine 2.183mg 0.594mg 0%
Histidine 1.231mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +132.5%
Contains more FatsFats +990.7%
Contains more WaterWater +182.5%
Contains more CarbsCarbs +1859.5%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2178.5%
Contains less Sat. FatSaturated fat -97.3%
Contains more Poly. FatPolyunsaturated fat +64.9%

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/169721/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.