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  6. Fruit salad vs. Romano cheese

Fruit salad vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between fruit salad and romano cheese

  • Fruit salad contains less phosphorus, calcium, vitamin B12, vitamin B2, zinc, magnesium, and vitamin B5 than romano cheese.
  • Romano cheese's daily need coverage for phosphorus is 107% higher.
  • The amount of sodium in fruit salad is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of fruit salad is 54.

The food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Cheese, romano.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +34.9%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +655%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +9572.7%
Contains more IronIron +208%
Contains more ZincZinc +1742.9%
Contains more PhosphorusPhosphorus +5328.6%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 B3Vitamin B3 +362.3%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +236.4%
Contains more Vitamin B2Vitamin B2 +2542.9%
Contains more Vitamin B5Vitamin B5 +700%
Contains more Vitamin B6Vitamin B6 +214.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%

All nutrients comparison - raw data values

Nutrient Fruit salad Romano cheese DV% diff.
Phosphorus 14mg 760mg 107%
Calcium 11mg 1064mg 105%
Saturated fat 0.004g 17.115g 78%
Protein 0.51g 31.8g 63%
Sodium 5mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Fats 0.03g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.014mg 0.37mg 27%
Selenium 14.5µg 26%
Zinc 0.14mg 2.58mg 22%
Monounsaturated fat 0.005g 7.838g 20%
Calories 50kcal 387kcal 17%
Magnesium 8mg 41mg 8%
Vitamin B5 0.053mg 0.424mg 7%
Iron 0.25mg 0.77mg 7%
Vitamin A 30µg 96µg 7%
Manganese 0.151mg 0.02mg 6%
Fiber 1g 0g 4%
Polyunsaturated fat 0.011g 0.593g 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B6 0.027mg 0.085mg 4%
Choline 15.4mg 3%
Carbs 13.05g 3.63g 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.356mg 0.077mg 2%
Vitamin B1 0.011mg 0.037mg 2%
Copper 0.05mg 0.03mg 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Folate 3µg 7µg 1%
Potassium 116mg 86mg 1%
Net carbs 12.05g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +259.5%
Contains more WaterWater +178.7%
Contains more ProteinProtein +6135.3%
Contains more FatsFats +89700%
Contains more OtherOther +2484.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -100%
Contains more Mono. FatMonounsaturated fat +156660%
Contains more Poly. FatPolyunsaturated fat +5290.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.