Dried fruit vs. Romano cheese — In-Depth Nutrition Comparison
Compare
Significant differences between dried fruit and romano cheese
- Dried fruit has more vitamin A, copper, potassium, and fiber; however, romano cheese is richer in calcium, phosphorus, and vitamin B12.
- Romano cheese covers your daily calcium needs 101% more than dried fruit.
- Dried fruit contains less sodium.
Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Cheese, romano.
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.
| Contains more PotassiumPotassium | +1251.2% |
| Contains more IronIron | +245.5% |
| Contains more CopperCopper | +1043.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +1075% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more CalciumCalcium | +1834.5% |
| Contains more ZincZinc | +561.5% |
| Contains more PhosphorusPhosphorus | +970.4% |
| Contains more SeleniumSelenium | +559.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +87.5% |
| Contains more Vitamin EVitamin E | +1782.6% |
| Contains more Vitamin B3Vitamin B3 | +3262.3% |
| Contains more Vitamin B5Vitamin B5 | +21.7% |
| Contains more Vitamin B6Vitamin B6 | +68.2% |
| Contains more Vitamin KVitamin K | +40.9% |
| Contains more FolateFolate | +42.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +146.7% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +10.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +1625.6% |
| Contains more ProteinProtein | +838.1% |
| Contains more FatsFats | +5182.4% |
| Contains more OtherOther | +161.5% |
~equal in
Water
~30.91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 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 | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +10491.9% |
| Contains more Poly. FatPolyunsaturated fat | +701.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 55mg | 1064mg | 101% |
| Phosphorus | 71mg | 760mg | 98% |
| Saturated fat | 0.017g | 17.115g | 78% |
| Sodium | 10mg | 1433mg | 62% |
| Protein | 3.39g | 31.8g | 57% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Fats | 0.51g | 26.94g | 41% |
| Cholesterol | 0mg | 104mg | 35% |
| Copper | 0.343mg | 0.03mg | 35% |
| Potassium | 1162mg | 86mg | 32% |
| Fiber | 7.3g | 0g | 29% |
| Vitamin E | 4.33mg | 0.23mg | 27% |
| Iron | 2.66mg | 0.77mg | 24% |
| Vitamin B2 | 0.074mg | 0.37mg | 23% |
| Selenium | 2.2µg | 14.5µg | 22% |
| Carbs | 62.64g | 3.63g | 20% |
| Zinc | 0.39mg | 2.58mg | 20% |
| Monounsaturated fat | 0.074g | 7.838g | 19% |
| Vitamin B3 | 2.589mg | 0.077mg | 16% |
| Fructose | 12.47g | 16% | |
| Vitamin A | 180µg | 96µg | 9% |
| Manganese | 0.235mg | 0.02mg | 9% |
| Calories | 241kcal | 387kcal | 7% |
| Vitamin B6 | 0.143mg | 0.085mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Polyunsaturated fat | 0.074g | 0.593g | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Magnesium | 32mg | 41mg | 2% |
| Vitamin B5 | 0.516mg | 0.424mg | 2% |
| Vitamin B1 | 0.015mg | 0.037mg | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Vitamin K | 3.1µg | 2.2µg | 1% |
| Folate | 10µg | 7µg | 1% |
| Net carbs | 55.34g | 3.63g | N/A |
| Sugar | 53.44g | 0.73g | N/A |
| Starch | 0.35g | 0% | |
| Choline | 13.9mg | 15.4mg | 0% |
| Tryptophan | 0.016mg | 0.429mg | 0% |
| Threonine | 0.073mg | 1.171mg | 0% |
| Isoleucine | 0.063mg | 1.685mg | 0% |
| Leucine | 0.105mg | 3.071mg | 0% |
| Lysine | 0.083mg | 2.941mg | 0% |
| Methionine | 0.015mg | 0.852mg | 0% |
| Phenylalanine | 0.062mg | 1.71mg | 0% |
| Valine | 0.078mg | 2.183mg | 0% |
| Histidine | 0.047mg | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
24%
26%
Minerals Daily Need Coverage Score
44%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 52.71g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Dried fruit is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 1423mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 17.098g)
Which food is cheaper?
Dried fruit is cheaper (difference - $2.6)
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.