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Crackers vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between crackers and romano cheese?

  • Crackers are higher in vitamin K, iron, vitamin B1, and vitamin B3; however, romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Romano cheese's daily need coverage for calcium is 94% more.
  • Romano cheese contains 57 times less vitamin B3 than crackers. Crackers contain 4.352mg of vitamin B3, while romano cheese contains 0.077mg.
  • Crackers have less sodium.
  • Romano cheese has a lower glycemic index (27) than crackers (63).

We used Crackers, standard snack-type, regular and Cheese, romano types in this article.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +37.2%
Contains more IronIron +423.4%
Contains more CopperCopper +246.7%
Contains less SodiumSodium -49.3%
Contains more ManganeseManganese +2355%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +786.7%
Contains more ZincZinc +426.5%
Contains more PhosphorusPhosphorus +206.5%
Contains more SeleniumSelenium +116.4%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +1217.4%
Contains more Vitamin B1Vitamin B1 +1024.3%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more Vitamin B3Vitamin B3 +5551.9%
Contains more Vitamin KVitamin K +3050%
Contains more FolateFolate +1214.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +60.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.424mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +1588.7%
Contains more ProteinProtein +378.9%
Contains more WaterWater +884.4%
Contains more OtherOther +169.9%
~equal in Fats ~26.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 -67.5%
Contains more Poly. FatPolyunsaturated fat +2115.3%
Contains more Mono. FatMonounsaturated fat +19.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers 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 Crackers Romano cheese DV% diff.
Calcium 120mg 1064mg 94%
Polyunsaturated fat 13.137g 0.593g 84%
Phosphorus 248mg 760mg 73%
Vitamin K 69.3µg 2.2µg 56%
Saturated fat 5.562g 17.115g 53%
Protein 6.64g 31.8g 50%
Vitamin B12 0µg 1.12µg 47%
Iron 4.03mg 0.77mg 41%
Cholesterol 0mg 104mg 35%
Vitamin B1 0.416mg 0.037mg 32%
Sodium 726mg 1433mg 31%
Vitamin B3 4.352mg 0.077mg 27%
Folate 92µg 7µg 21%
Starch 49.69g 20%
Manganese 0.491mg 0.02mg 20%
Zinc 0.49mg 2.58mg 19%
Carbs 61.3g 3.63g 19%
Vitamin E 3.03mg 0.23mg 19%
Selenium 6.7µg 14.5µg 14%
Vitamin A 0µg 96µg 11%
Fiber 2.3g 0g 9%
Copper 0.104mg 0.03mg 8%
Vitamin B2 0.456mg 0.37mg 7%
Calories 510kcal 387kcal 6%
Magnesium 18mg 41mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Monounsaturated fat 6.553g 7.838g 3%
Vitamin B6 0.063mg 0.085mg 2%
Potassium 118mg 86mg 1%
Choline 9.6mg 15.4mg 1%
Fats 26.43g 26.94g 1%
Net carbs 59g 3.63g N/A
Sugar 8.18g 0.73g N/A
Vitamin B5 0.417mg 0.424mg 0%
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.429mg 0%
Threonine 0.193mg 1.171mg 0%
Isoleucine 0.246mg 1.685mg 0%
Leucine 0.471mg 3.071mg 0%
Lysine 0.103mg 2.941mg 0%
Methionine 0.112mg 0.852mg 0%
Phenylalanine 0.331mg 1.71mg 0%
Valine 0.294mg 2.183mg 0%
Histidine 0.145mg 1.231mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
26%
Romano cheese
Minerals Daily Need Coverage Score
56%
Crackers
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 7.45g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 36)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Crackers
Crackers contains less Sodium (difference - 707mg)
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 11.553g)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $2.2)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.