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Groat vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between groat and romano cheese?

  • Groat is richer in copper, manganese, magnesium, vitamin B3, and fiber, while romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Groat's daily need coverage for copper is 119% higher.
  • Groat is lower in saturated fat.
  • Groat has a higher glycemic index (54) than romano cheese (27).

We used Buckwheat and Cheese, romano types in this comparison.

Infographic

Groat 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.
Groat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 MagnesiumMagnesium +463.4%
Contains more PotassiumPotassium +434.9%
Contains more IronIron +185.7%
Contains more CopperCopper +3566.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +6400%
Contains more CalciumCalcium +5811.1%
Contains more PhosphorusPhosphorus +119%
Contains more SeleniumSelenium +74.7%
~equal in Zinc ~2.58mg

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.
Groat
6
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 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 B1Vitamin B1 +173%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B3Vitamin B3 +9016.9%
Contains more Vitamin B5Vitamin B5 +190.8%
Contains more Vitamin B6Vitamin B6 +147.1%
Contains more FolateFolate +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +1869.7%
Contains more ProteinProtein +140%
Contains more FatsFats +692.4%
Contains more WaterWater +217%
Contains more OtherOther +220%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -95.7%
Contains more Poly. FatPolyunsaturated fat +75.2%
Contains more Mono. FatMonounsaturated fat +653.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Romano cheese
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Groat Romano cheese DV% diff.
Copper 1.1mg 0.03mg 119%
Calcium 18mg 1064mg 105%
Saturated fat 0.741g 17.115g 74%
Sodium 1mg 1433mg 62%
Phosphorus 347mg 760mg 59%
Manganese 1.3mg 0.02mg 56%
Vitamin B12 0µg 1.12µg 47%
Magnesium 231mg 41mg 45%
Vitamin B3 7.02mg 0.077mg 43%
Fiber 10g 0g 40%
Protein 13.25g 31.8g 37%
Fats 3.4g 26.94g 36%
Cholesterol 0mg 104mg 35%
Carbs 71.5g 3.63g 23%
Iron 2.2mg 0.77mg 18%
Monounsaturated fat 1.04g 7.838g 17%
Vitamin B5 1.233mg 0.424mg 16%
Vitamin A 0µg 96µg 11%
Potassium 460mg 86mg 11%
Selenium 8.3µg 14.5µg 11%
Vitamin B6 0.21mg 0.085mg 10%
Folate 30µg 7µg 6%
Vitamin B1 0.101mg 0.037mg 5%
Vitamin B2 0.425mg 0.37mg 4%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 1.039g 0.593g 3%
Calories 343kcal 387kcal 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Zinc 2.4mg 2.58mg 2%
Net carbs 61.5g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.192mg 0.429mg 0%
Threonine 0.506mg 1.171mg 0%
Isoleucine 0.498mg 1.685mg 0%
Leucine 0.832mg 3.071mg 0%
Lysine 0.672mg 2.941mg 0%
Methionine 0.172mg 0.852mg 0%
Phenylalanine 0.52mg 1.71mg 0%
Valine 0.678mg 2.183mg 0%
Histidine 0.309mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Groat
26%
Romano cheese
Minerals Daily Need Coverage Score
109%
Groat
106%
Romano cheese

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1432mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 16.374g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $2)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.