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Cornmeal vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between cornmeal and romano cheese

  • Cornmeal has more folate, iron, vitamin B1, and vitamin B3; however, romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Romano cheese covers your daily calcium needs 106% more than cornmeal.
  • Romano cheese has 65 times less vitamin B3 than cornmeal. Cornmeal has 4.968mg of vitamin B3, while romano cheese has 0.077mg.
  • Cornmeal contains less saturated fat.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of romano cheese is 27.

Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Cheese, romano.

Infographic

Cornmeal vs Romano cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +466.2%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +770%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +35366.7%
Contains more ZincZinc +290.9%
Contains more PhosphorusPhosphorus +667.7%
Contains more SeleniumSelenium +38.1%

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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%
Contains more Vitamin B1Vitamin B1 +1389.2%
Contains more Vitamin B3Vitamin B3 +6351.9%
Contains more Vitamin B6Vitamin B6 +114.1%
Contains more FolateFolate +2885.7%
Contains more Vitamin AVitamin A +772.7%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +79.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.37mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
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
Contains more CarbsCarbs +2088.7%
Contains more ProteinProtein +347.3%
Contains more FatsFats +1439.4%
Contains more WaterWater +176.5%
Contains more OtherOther +1217.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Poly. FatPolyunsaturated fat +39.6%
Contains more Mono. FatMonounsaturated fat +1909.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Romano cheese DV% diff.
Calcium 3mg 1064mg 106%
Phosphorus 99mg 760mg 94%
Saturated fat 0.22g 17.115g 77%
Sodium 7mg 1433mg 62%
Folate 209µg 7µg 51%
Protein 7.11g 31.8g 49%
Vitamin B12 0µg 1.12µg 47%
Iron 4.36mg 0.77mg 45%
Vitamin B1 0.551mg 0.037mg 43%
Fats 1.75g 26.94g 39%
Cholesterol 0mg 104mg 35%
Vitamin B3 4.968mg 0.077mg 31%
Starch 73.3g 30%
Carbs 79.45g 3.63g 25%
Monounsaturated fat 0.39g 7.838g 19%
Zinc 0.66mg 2.58mg 17%
Fiber 3.9g 0g 16%
Vitamin A 11µg 96µg 9%
Manganese 0.174mg 0.02mg 7%
Vitamin B6 0.182mg 0.085mg 7%
Selenium 10.5µg 14.5µg 7%
Copper 0.076mg 0.03mg 5%
Vitamin B5 0.24mg 0.424mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Potassium 142mg 86mg 2%
Magnesium 32mg 41mg 2%
Polyunsaturated fat 0.828g 0.593g 2%
Vitamin K 0µg 2.2µg 2%
Choline 8.6mg 15.4mg 1%
Calories 370kcal 387kcal 1%
Vitamin B2 0.382mg 0.37mg 1%
Vitamin E 0.12mg 0.23mg 1%
Net carbs 75.55g 3.63g N/A
Sugar 1.61g 0.73g N/A
Tryptophan 0.038mg 0.429mg 0%
Threonine 0.172mg 1.171mg 0%
Isoleucine 0.242mg 1.685mg 0%
Leucine 1.006mg 3.071mg 0%
Lysine 0.105mg 2.941mg 0%
Methionine 0.162mg 0.852mg 0%
Phenylalanine 0.366mg 1.71mg 0%
Valine 0.337mg 2.183mg 0%
Histidine 0.172mg 1.231mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

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

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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
42%
Cornmeal
26%
Romano cheese
Minerals Daily Need Coverage Score
37%
Cornmeal
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.88g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 41)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1426mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 16.895g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $3.2)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.