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  6. Romano cheese vs. Yam

Romano cheese vs. Yam — In-Depth Nutrition Comparison

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How are Romano cheese and Yam different?

  • Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin B2, Selenium, and Zinc, however, Yam is richer in Potassium.
  • Daily need coverage for Calcium from Romano cheese is 105% higher.
  • Yam has less Cholesterol.

Cheese, romano and Yam, raw are the varieties used in this article.

Infographic

Romano cheese vs Yam 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
6
:
4
Yam
Yam
Contains more Calcium +6158.8%
Contains more Iron +42.6%
Contains more Magnesium +95.2%
Contains more Phosphorus +1281.8%
Contains more Zinc +975%
Contains more Selenium +1971.4%
Contains more Potassium +848.8%
Contains less Sodium -99.4%
Contains more Copper +493.3%
Contains more Manganese +1885%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +6158.8%
Contains more Iron +42.6%
Contains more Magnesium +95.2%
Contains more Phosphorus +1281.8%
Contains more Zinc +975%
Contains more Selenium +1971.4%
Contains more Potassium +848.8%
Contains less Sodium -99.4%
Contains more Copper +493.3%
Contains more Manganese +1885%

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
:
7
Yam
Yam
Contains more Vitamin A +200.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1056.3%
Contains more Vitamin B5 +35%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B3 +616.9%
Contains more Vitamin B6 +244.7%
Contains more Folate +228.6%
Equal in Vitamin K - 2.3
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +200.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1056.3%
Contains more Vitamin B5 +35%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B3 +616.9%
Contains more Vitamin B6 +244.7%
Contains more Folate +228.6%
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Yam
Yam
Contains more Protein +1978.4%
Contains more Fats +15747.1%
Contains more Other +719.5%
Contains more Carbs +668%
Contains more Water +125.2%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +1978.4%
Contains more Fats +15747.1%
Contains more Other +719.5%
Contains more Carbs +668%
Contains more Water +125.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +130533.3%
Contains more Polyunsaturated fat +680.3%
Contains less Saturated Fat -99.8%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +130533.3%
Contains more Polyunsaturated fat +680.3%
Contains less Saturated Fat -99.8%

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 Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Yam Opinion
Net carbs 3.63g 23.78g Yam
Protein 31.8g 1.53g Romano cheese
Fats 26.94g 0.17g Romano cheese
Carbs 3.63g 27.88g Yam
Calories 387kcal 118kcal Romano cheese
Sugar 0.73g 0.5g Yam
Fiber 0g 4.1g Yam
Calcium 1064mg 17mg Romano cheese
Iron 0.77mg 0.54mg Romano cheese
Magnesium 41mg 21mg Romano cheese
Phosphorus 760mg 55mg Romano cheese
Potassium 86mg 816mg Yam
Sodium 1433mg 9mg Yam
Zinc 2.58mg 0.24mg Romano cheese
Copper 0.03mg 0.178mg Yam
Manganese 0.02mg 0.397mg Yam
Selenium 14.5µg 0.7µg Romano cheese
Vitamin A 415IU 138IU Romano cheese
Vitamin A RAE 96µg 7µg Romano cheese
Vitamin E 0.23mg 0.35mg Yam
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.037mg 0.112mg Yam
Vitamin B2 0.37mg 0.032mg Romano cheese
Vitamin B3 0.077mg 0.552mg Yam
Vitamin B5 0.424mg 0.314mg Romano cheese
Vitamin B6 0.085mg 0.293mg Yam
Folate 7µg 23µg Yam
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 2.3µg Yam
Tryptophan 0.429mg 0.012mg Romano cheese
Threonine 1.171mg 0.054mg Romano cheese
Isoleucine 1.685mg 0.052mg Romano cheese
Leucine 3.071mg 0.096mg Romano cheese
Lysine 2.941mg 0.059mg Romano cheese
Methionine 0.852mg 0.021mg Romano cheese
Phenylalanine 1.71mg 0.071mg Romano cheese
Valine 2.183mg 0.062mg Romano cheese
Histidine 1.231mg 0.034mg Romano cheese
Cholesterol 104mg 0mg Yam
Saturated Fat 17.115g 0.037g Yam
Monounsaturated Fat 7.838g 0.006g Romano cheese
Polyunsaturated fat 0.593g 0.076g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Yam
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
19%
Yam
Minerals Daily Need Coverage Score
106%
Romano cheese
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1424mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 17.078g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $4.4)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.