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, and Phosphorus, yet Wheat is richer in Selenium, Manganese, Copper, and Vitamin B3.
- Daily need coverage for Selenium from Wheat is 136% higher.
- Wheat contains less Cholesterol.
Food types used in this article are Cheese, romano and Wheat, durum.
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 | +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
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 | +∞% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +205.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
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:
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 OtherOther | +277.5% |
| Contains more CarbsCarbs | +1859.5% |
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
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% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 339kcal |
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| Protein | 31.8g | 13.68g |
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| Fats | 26.94g | 2.47g |
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| Net carbs | 3.63g | 71.13g |
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| Carbs | 3.63g | 71.13g |
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| Cholesterol | 104mg | 0mg |
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| Vitamin D | 20IU | 0IU |
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| Magnesium | 41mg | 144mg |
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| Calcium | 1064mg | 34mg |
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| Potassium | 86mg | 431mg |
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| Iron | 0.77mg | 3.52mg |
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| Sugar | 0.73g |
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| Copper | 0.03mg | 0.553mg |
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| Zinc | 2.58mg | 4.16mg |
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| Phosphorus | 760mg | 508mg |
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| Sodium | 1433mg | 2mg |
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| Vitamin A | 415IU | 0IU |
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| Vitamin A RAE | 96µg | 0µg |
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| Vitamin E | 0.23mg |
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| Vitamin D | 0.5µg | 0µg |
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| Manganese | 0.02mg | 3.012mg |
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| Selenium | 14.5µg | 89.4µg |
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| Vitamin B1 | 0.037mg | 0.419mg |
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| Vitamin B2 | 0.37mg | 0.121mg |
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| Vitamin B3 | 0.077mg | 6.738mg |
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| Vitamin B5 | 0.424mg | 0.935mg |
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| Vitamin B6 | 0.085mg | 0.419mg |
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| Vitamin B12 | 1.12µg | 0µg |
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| Vitamin K | 2.2µg |
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| Folate | 7µg | 43µg |
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| Choline | 15.4mg |
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| Saturated Fat | 17.115g | 0.454g |
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| Monounsaturated Fat | 7.838g | 0.344g |
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| Polyunsaturated fat | 0.593g | 0.978g |
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| Tryptophan | 0.429mg | 0.176mg |
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| Threonine | 1.171mg | 0.366mg |
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| Isoleucine | 1.685mg | 0.533mg |
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| Leucine | 3.071mg | 0.934mg |
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| Lysine | 2.941mg | 0.303mg |
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| Methionine | 0.852mg | 0.221mg |
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| Phenylalanine | 1.71mg | 0.681mg |
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| Valine | 2.183mg | 0.594mg |
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| Histidine | 1.231mg | 0.322mg |
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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
27%
34%
Minerals Daily Need Coverage Score
106%
168%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1431mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 16.661g)
Which food is cheaper?
Wheat is cheaper (difference - $4.2)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
?
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.