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  6. Falafel vs. Romano cheese

Falafel vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between Falafel and Romano cheese?

  • Falafel is richer in Iron, Manganese, and Copper, while Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, and Selenium.
  • Romano cheese's daily need coverage for Calcium is 101% higher.
  • Romano cheese has 35 times less Manganese than Falafel. Falafel has 0.691mg of Manganese, while Romano cheese has 0.02mg.
  • Falafel is lower in Sodium.

We used Falafel, home-prepared and Cheese, romano types in this comparison.

Infographic

Falafel 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.
Falafel
Falafel
6
:
4
Romano cheese
Romano cheese
Contains more Iron +344.2%
Contains more Magnesium +100%
Contains more Potassium +580.2%
Contains less Sodium -79.5%
Contains more Copper +760%
Contains more Manganese +3355%
Contains more Calcium +1870.4%
Contains more Phosphorus +295.8%
Contains more Zinc +72%
Contains more Selenium +1350%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +344.2%
Contains more Magnesium +100%
Contains more Potassium +580.2%
Contains less Sodium -79.5%
Contains more Copper +760%
Contains more Manganese +3355%
Contains more Calcium +1870.4%
Contains more Phosphorus +295.8%
Contains more Zinc +72%
Contains more Selenium +1350%

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.
Falafel
Falafel
5
:
7
Romano cheese
Romano cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +294.6%
Contains more Vitamin B3 +1255.8%
Contains more Vitamin B6 +47.1%
Contains more Folate +1228.6%
Contains more Vitamin A +3092.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +122.9%
Contains more Vitamin B5 +45.2%
Contains more Vitamin B12 +∞%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +294.6%
Contains more Vitamin B3 +1255.8%
Contains more Vitamin B6 +47.1%
Contains more Folate +1228.6%
Contains more Vitamin A +3092.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +122.9%
Contains more Vitamin B5 +45.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +777.1%
Contains more Water +12%
Contains more Protein +138.9%
Contains more Fats +51.3%
Contains more Other +176.5%
Falafel
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Romano cheese
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 Carbs +777.1%
Contains more Water +12%
Contains more Protein +138.9%
Contains more Fats +51.3%
Contains more Other +176.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
3
:
0
Romano cheese
Romano cheese
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +29.8%
Contains more Polyunsaturated fat +601.5%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +29.8%
Contains more Polyunsaturated fat +601.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Romano cheese
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Falafel Romano cheese Opinion
Net carbs 31.84g 3.63g Falafel
Protein 13.31g 31.8g Romano cheese
Fats 17.8g 26.94g Romano cheese
Carbs 31.84g 3.63g Falafel
Calories 333kcal 387kcal Romano cheese
Sugar 0.73g Falafel
Calcium 54mg 1064mg Romano cheese
Iron 3.42mg 0.77mg Falafel
Magnesium 82mg 41mg Falafel
Phosphorus 192mg 760mg Romano cheese
Potassium 585mg 86mg Falafel
Sodium 294mg 1433mg Falafel
Zinc 1.5mg 2.58mg Romano cheese
Copper 0.258mg 0.03mg Falafel
Manganese 0.691mg 0.02mg Falafel
Selenium 1µg 14.5µg Romano cheese
Vitamin A 13IU 415IU Romano cheese
Vitamin A RAE 1µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.037mg Falafel
Vitamin B2 0.166mg 0.37mg Romano cheese
Vitamin B3 1.044mg 0.077mg Falafel
Vitamin B5 0.292mg 0.424mg Romano cheese
Vitamin B6 0.125mg 0.085mg Falafel
Folate 93µg 7µg Falafel
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.134mg 0.429mg Romano cheese
Threonine 0.492mg 1.171mg Romano cheese
Isoleucine 0.567mg 1.685mg Romano cheese
Leucine 0.944mg 3.071mg Romano cheese
Lysine 0.856mg 2.941mg Romano cheese
Methionine 0.187mg 0.852mg Romano cheese
Phenylalanine 0.707mg 1.71mg Romano cheese
Valine 0.562mg 2.183mg Romano cheese
Histidine 0.364mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Falafel
Saturated Fat 2.383g 17.115g Falafel
Monounsaturated Fat 10.171g 7.838g Falafel
Polyunsaturated fat 4.16g 0.593g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
28%
Romano cheese
Minerals Daily Need Coverage Score
60%
Falafel
106%
Romano cheese

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 1139mg)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 14.732g)
Which food is cheaper?
Falafel
Falafel is cheaper (difference - $0.6)
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.

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.