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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
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
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
56%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 7.45g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 36)
Which food is lower in Cholesterol?
Crackers is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Crackers contains less Sodium (difference - 707mg)
Which food is lower in Saturated fat?
Crackers is lower in Saturated fat (difference - 11.553g)
Which food is cheaper?
Crackers is cheaper (difference - $2.2)
Which food is richer in minerals?
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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.