Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Romano cheese
  5. Compare
  6. Romano cheese vs. Flour

Romano cheese vs. Flour — In-Depth Nutrition Comparison

Compare

How are romano cheese and flour different?

  • Romano cheese is higher in calcium, phosphorus, and vitamin B12; however, flour is richer in vitamin B1, iron, folate, vitamin B3, and selenium.
  • Daily need coverage for calcium for romano cheese is 105% higher.
  • Flour has less sodium.
  • Romano cheese has a lower glycemic index (27) than flour (72).

Cheese, romano and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Romano cheese vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +6993.3%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +603.7%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +502.6%
Contains more CopperCopper +380%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +3310%
Contains more SeleniumSelenium +133.8%

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%
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +633.3%
Contains more CholineCholine +48.1%
Contains more Vitamin B1Vitamin B1 +2021.6%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +7567.5%
Contains more FolateFolate +2514.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.438mg

All nutrients comparison - raw data values

Nutrient Romano cheese Flour DV% diff.
Calcium 1064mg 15mg 105%
Phosphorus 760mg 108mg 93%
Saturated fat 17.115g 0.155g 77%
Vitamin B1 0.037mg 0.785mg 62%
Sodium 1433mg 2mg 62%
Iron 0.77mg 4.64mg 48%
Vitamin B12 1.12µg 0µg 47%
Folate 7µg 183µg 44%
Protein 31.8g 10.33g 43%
Fats 26.94g 0.98g 40%
Vitamin B3 0.077mg 5.904mg 36%
Selenium 14.5µg 33.9µg 35%
Cholesterol 104mg 0mg 35%
Manganese 0.02mg 0.682mg 29%
Carbs 3.63g 76.31g 24%
Monounsaturated fat 7.838g 0.087g 19%
Zinc 2.58mg 0.7mg 17%
Copper 0.03mg 0.144mg 13%
Fiber 0g 2.7g 11%
Vitamin A 96µg 0µg 11%
Vitamin B2 0.37mg 0.494mg 10%
Magnesium 41mg 22mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B6 0.085mg 0.044mg 3%
Vitamin K 2.2µg 0.3µg 2%
Choline 15.4mg 10.4mg 1%
Polyunsaturated fat 0.593g 0.413g 1%
Calories 387kcal 364kcal 1%
Vitamin E 0.23mg 0.06mg 1%
Potassium 86mg 107mg 1%
Net carbs 3.63g 73.61g N/A
Sugar 0.73g 0.27g N/A
Vitamin B5 0.424mg 0.438mg 0%
Tryptophan 0.429mg 0.127mg 0%
Threonine 1.171mg 0.281mg 0%
Isoleucine 1.685mg 0.357mg 0%
Leucine 3.071mg 0.71mg 0%
Lysine 2.941mg 0.228mg 0%
Methionine 0.852mg 0.183mg 0%
Phenylalanine 1.71mg 0.52mg 0%
Valine 2.183mg 0.415mg 0%
Histidine 1.231mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +207.8%
Contains more FatsFats +2649%
Contains more WaterWater +159.3%
Contains more OtherOther +1360.9%
Contains more CarbsCarbs +2002.2%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +8909.2%
Contains more Poly. FatPolyunsaturated fat +43.6%
Contains less Sat. FatSaturated fat -99.1%

People also compare

Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.