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  6. Romano cheese vs. Wild rice raw

Romano cheese vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between romano cheese and wild rice raw?

  • Romano cheese is richer in calcium, phosphorus, and vitamin B12, while wild rice raw is higher in manganese, copper, vitamin B3, and magnesium.
  • Romano cheese's daily need coverage for calcium is 104% higher.
  • Wild rice raw is lower in cholesterol.
  • Wild rice raw has a higher glycemic index (57) than romano cheese (27).

We used Cheese, romano and Wild rice, raw types in this comparison.

Infographic

Romano cheese vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +4966.7%
Contains more PhosphorusPhosphorus +75.5%
Contains more SeleniumSelenium +417.9%
Contains more MagnesiumMagnesium +331.7%
Contains more PotassiumPotassium +396.5%
Contains more IronIron +154.5%
Contains more CopperCopper +1646.7%
Contains more ZincZinc +131%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +6545%

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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin EVitamin E +256.5%
Contains more Vitamin B1Vitamin B1 +210.8%
Contains more Vitamin B3Vitamin B3 +8644.2%
Contains more Vitamin B5Vitamin B5 +153.3%
Contains more Vitamin B6Vitamin B6 +360%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +127.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Wild rice raw DV% diff.
Calcium 1064mg 21mg 104%
Saturated fat 17.115g 0.156g 77%
Sodium 1433mg 7mg 62%
Manganese 0.02mg 1.329mg 57%
Copper 0.03mg 0.524mg 55%
Vitamin B12 1.12µg 0µg 47%
Phosphorus 760mg 433mg 47%
Vitamin B3 0.077mg 6.733mg 42%
Fats 26.94g 1.08g 40%
Cholesterol 104mg 0mg 35%
Protein 31.8g 14.73g 34%
Magnesium 41mg 177mg 32%
Zinc 2.58mg 5.96mg 31%
Fiber 0g 6.2g 25%
Carbs 3.63g 74.9g 24%
Vitamin B6 0.085mg 0.391mg 24%
Folate 7µg 95µg 22%
Selenium 14.5µg 2.8µg 21%
Monounsaturated fat 7.838g 0.159g 19%
Iron 0.77mg 1.96mg 15%
Vitamin B5 0.424mg 1.074mg 13%
Vitamin A 96µg 1µg 11%
Potassium 86mg 427mg 10%
Vitamin B2 0.37mg 0.262mg 8%
Vitamin B1 0.037mg 0.115mg 7%
Vitamin E 0.23mg 0.82mg 4%
Choline 15.4mg 35mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Calories 387kcal 357kcal 2%
Polyunsaturated fat 0.593g 0.676g 1%
Net carbs 3.63g 68.7g N/A
Sugar 0.73g 2.5g N/A
Vitamin K 2.2µg 1.9µg 0%
Tryptophan 0.429mg 0.179mg 0%
Threonine 1.171mg 0.469mg 0%
Isoleucine 1.685mg 0.618mg 0%
Leucine 3.071mg 1.018mg 0%
Lysine 2.941mg 0.629mg 0%
Methionine 0.852mg 0.438mg 0%
Phenylalanine 1.71mg 0.721mg 0%
Valine 2.183mg 0.858mg 0%
Histidine 1.231mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +115.9%
Contains more FatsFats +2394.4%
Contains more WaterWater +298.3%
Contains more OtherOther +339.2%
Contains more CarbsCarbs +1963.4%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +4829.6%
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +14%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.