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  6. Dates vs. Romano cheese

Dates vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between dates and romano cheese

  • Dates are higher in fiber, yet romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Romano cheese covers your daily calcium needs 103% more than dates.
  • The amount of saturated fat in dates is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Dates, deglet noor and Cheese, romano.

Infographic

Dates vs Romano cheese 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.
Dates
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +662.8%
Contains more IronIron +32.5%
Contains more CopperCopper +586.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1210%
Contains more CalciumCalcium +2628.2%
Contains more ZincZinc +789.7%
Contains more PhosphorusPhosphorus +1125.8%
Contains more SeleniumSelenium +383.3%
~equal in Magnesium ~41mg

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.
Dates
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +1554.5%
Contains more Vitamin B5Vitamin B5 +38.9%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +460.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.4%

All nutrients comparison - raw data values

Nutrient Dates Romano cheese DV% diff.
Calcium 39mg 1064mg 103%
Phosphorus 62mg 760mg 100%
Saturated fat 0.032g 17.115g 78%
Sodium 2mg 1433mg 62%
Protein 2.45g 31.8g 59%
Vitamin B12 0µg 1.12µg 47%
Fats 0.39g 26.94g 41%
Cholesterol 0mg 104mg 35%
Fiber 8g 0g 32%
Fructose 19.56g 24%
Carbs 75.03g 3.63g 24%
Vitamin B2 0.066mg 0.37mg 23%
Zinc 0.29mg 2.58mg 21%
Selenium 3µg 14.5µg 21%
Copper 0.206mg 0.03mg 20%
Monounsaturated fat 0.036g 7.838g 20%
Potassium 656mg 86mg 17%
Manganese 0.262mg 0.02mg 11%
Vitamin A 0µg 96µg 11%
Vitamin B3 1.274mg 0.077mg 7%
Vitamin B6 0.165mg 0.085mg 6%
Calories 282kcal 387kcal 5%
Polyunsaturated fat 0.019g 0.593g 4%
Iron 1.02mg 0.77mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.589mg 0.424mg 3%
Folate 19µg 7µg 3%
Choline 6.3mg 15.4mg 2%
Vitamin B1 0.052mg 0.037mg 1%
Vitamin E 0.05mg 0.23mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 3.63g N/A
Magnesium 43mg 41mg 0%
Sugar 63.35g 0.73g N/A
Vitamin K 2.7µg 2.2µg 0%
Tryptophan 0.012mg 0.429mg 0%
Threonine 0.043mg 1.171mg 0%
Isoleucine 0.049mg 1.685mg 0%
Leucine 0.084mg 3.071mg 0%
Lysine 0.066mg 2.941mg 0%
Methionine 0.022mg 0.852mg 0%
Phenylalanine 0.05mg 1.71mg 0%
Valine 0.071mg 2.183mg 0%
Histidine 0.032mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +1966.9%
Contains more ProteinProtein +1198%
Contains more FatsFats +6807.7%
Contains more WaterWater +50.6%
Contains more OtherOther +320%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -99.8%
Contains more Mono. FatMonounsaturated fat +21672.2%
Contains more Poly. FatPolyunsaturated fat +3021.1%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.