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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.

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.
Romano cheese
Romano cheese
3
:
7
Wild rice raw
Wild rice raw
Contains more Calcium +4966.7%
Contains more Phosphorus +75.5%
Contains more Selenium +417.9%
Contains more Iron +154.5%
Contains more Magnesium +331.7%
Contains more Potassium +396.5%
Contains less Sodium -99.5%
Contains more Zinc +131%
Contains more Copper +1646.7%
Contains more Manganese +6545%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +4966.7%
Contains more Phosphorus +75.5%
Contains more Selenium +417.9%
Contains more Iron +154.5%
Contains more Magnesium +331.7%
Contains more Potassium +396.5%
Contains less Sodium -99.5%
Contains more Zinc +131%
Contains more Copper +1646.7%
Contains more Manganese +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.
Romano cheese
Romano cheese
5
:
6
Wild rice raw
Wild rice raw
Contains more Vitamin A +2084.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +15.8%
Contains more Vitamin E +256.5%
Contains more Vitamin B1 +210.8%
Contains more Vitamin B3 +8644.2%
Contains more Vitamin B5 +153.3%
Contains more Vitamin B6 +360%
Contains more Folate +1257.1%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +2084.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +15.8%
Contains more Vitamin E +256.5%
Contains more Vitamin B1 +210.8%
Contains more Vitamin B3 +8644.2%
Contains more Vitamin B5 +153.3%
Contains more Vitamin B6 +360%
Contains more Folate +1257.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Wild rice raw
Wild rice raw
Contains more Protein +115.9%
Contains more Fats +2394.4%
Contains more Water +298.3%
Contains more Other +339.2%
Contains more Carbs +1963.4%
Romano cheese
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
Wild rice raw
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 Protein +115.9%
Contains more Fats +2394.4%
Contains more Water +298.3%
Contains more Other +339.2%
Contains more Carbs +1963.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +4829.6%
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +14%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +4829.6%
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +14%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Wild rice raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Wild rice raw Opinion
Net carbs 3.63g 68.7g Wild rice raw
Protein 31.8g 14.73g Romano cheese
Fats 26.94g 1.08g Romano cheese
Carbs 3.63g 74.9g Wild rice raw
Calories 387kcal 357kcal Romano cheese
Sugar 0.73g 2.5g Romano cheese
Fiber 0g 6.2g Wild rice raw
Calcium 1064mg 21mg Romano cheese
Iron 0.77mg 1.96mg Wild rice raw
Magnesium 41mg 177mg Wild rice raw
Phosphorus 760mg 433mg Romano cheese
Potassium 86mg 427mg Wild rice raw
Sodium 1433mg 7mg Wild rice raw
Zinc 2.58mg 5.96mg Wild rice raw
Copper 0.03mg 0.524mg Wild rice raw
Manganese 0.02mg 1.329mg Wild rice raw
Selenium 14.5µg 2.8µg Romano cheese
Vitamin A 415IU 19IU Romano cheese
Vitamin A RAE 96µg 1µg Romano cheese
Vitamin E 0.23mg 0.82mg Wild rice raw
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.115mg Wild rice raw
Vitamin B2 0.37mg 0.262mg Romano cheese
Vitamin B3 0.077mg 6.733mg Wild rice raw
Vitamin B5 0.424mg 1.074mg Wild rice raw
Vitamin B6 0.085mg 0.391mg Wild rice raw
Folate 7µg 95µg Wild rice raw
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 1.9µg Romano cheese
Tryptophan 0.429mg 0.179mg Romano cheese
Threonine 1.171mg 0.469mg Romano cheese
Isoleucine 1.685mg 0.618mg Romano cheese
Leucine 3.071mg 1.018mg Romano cheese
Lysine 2.941mg 0.629mg Romano cheese
Methionine 0.852mg 0.438mg Romano cheese
Phenylalanine 1.71mg 0.721mg Romano cheese
Valine 2.183mg 0.858mg Romano cheese
Histidine 1.231mg 0.384mg Romano cheese
Cholesterol 104mg 0mg Wild rice raw
Saturated Fat 17.115g 0.156g Wild rice raw
Monounsaturated Fat 7.838g 0.159g Romano cheese
Polyunsaturated fat 0.593g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
28%
Romano cheese
39%
Wild rice raw
Minerals Daily Need Coverage Score
106%
Romano cheese
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1426mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 16.959g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $4.6)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.77g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 30)
Which food is richer in minerals?
?
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.
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.

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.