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  6. Graham cracker vs. Romano cheese

Graham cracker vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between graham cracker and romano cheese

  • Graham cracker has more manganese, iron, vitamin B3, and folate, while romano cheese has more calcium, phosphorus, and vitamin B12.
  • Romano cheese's daily need coverage for calcium is 99% higher.
  • Romano cheese contains 58 times less vitamin B3 than graham cracker. Graham cracker contains 4.439mg of vitamin B3, while romano cheese contains 0.077mg.
  • The amount of sodium in graham cracker is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Cheese, romano.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +97.7%
Contains more IronIron +390.9%
Contains more CopperCopper +466.7%
Contains less SodiumSodium -68%
Contains more ManganeseManganese +4995%
Contains more CalciumCalcium +1281.8%
Contains more ZincZinc +168.8%
Contains more PhosphorusPhosphorus +310.8%
Contains more SeleniumSelenium +130.2%
~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.
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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +556.5%
Contains more Vitamin B1Vitamin B1 +616.2%
Contains more Vitamin B3Vitamin B3 +5664.9%
Contains more Vitamin B6Vitamin B6 +83.5%
Contains more Vitamin KVitamin K +550%
Contains more FolateFolate +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.424mg

All nutrients comparison - raw data values

Nutrient Graham cracker Romano cheese DV% diff.
Calcium 77mg 1064mg 99%
Phosphorus 185mg 760mg 82%
Saturated fat 1.633g 17.115g 70%
Protein 6.69g 31.8g 50%
Vitamin B12 0µg 1.12µg 47%
Manganese 1.019mg 0.02mg 43%
Sodium 459mg 1433mg 42%
Iron 3.78mg 0.77mg 38%
Cholesterol 0mg 104mg 35%
Polyunsaturated fat 5.388g 0.593g 32%
Vitamin B3 4.439mg 0.077mg 27%
Fats 10.6g 26.94g 25%
Carbs 77.66g 3.63g 25%
Folate 91µg 7µg 21%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.037mg 19%
Copper 0.17mg 0.03mg 16%
Zinc 0.96mg 2.58mg 15%
Selenium 6.3µg 14.5µg 15%
Fiber 3.4g 0g 14%
Monounsaturated fat 2.509g 7.838g 13%
Vitamin A 0µg 96µg 11%
Vitamin K 14.3µg 2.2µg 10%
Vitamin E 1.51mg 0.23mg 9%
Vitamin B6 0.156mg 0.085mg 5%
Vitamin B2 0.317mg 0.37mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Choline 5.9mg 15.4mg 2%
Calories 430kcal 387kcal 2%
Potassium 170mg 86mg 2%
Fructose 0.99g 1%
Net carbs 74.26g 3.63g N/A
Magnesium 40mg 41mg 0%
Sugar 24.85g 0.73g N/A
Vitamin B5 0.42mg 0.424mg 0%
Trans fat 0.055g 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%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +2039.4%
Contains more ProteinProtein +375.3%
Contains more FatsFats +154.2%
Contains more WaterWater +811.8%
Contains more OtherOther +304.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 -90.5%
Contains more Poly. FatPolyunsaturated fat +808.6%
Contains more Mono. FatMonounsaturated fat +212.4%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.