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Juice vs. Romano cheese — In-Depth Nutrition Comparison

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How are juice and romano cheese different?

  • Juice is richer in vitamin B6, vitamin B3, and vitamin B1, while romano cheese is higher in phosphorus, calcium, vitamin B12, and selenium.
  • Romano cheese covers your daily need for phosphorus, 108% more than juice.
  • Juice contains 65 times more vitamin B3 than romano cheese. Juice contains 5mg of vitamin B3, while romano cheese contains 0.077mg.
  • Juice is lower in sodium.
  • Juice has a higher glycemic index (50) than romano cheese (27).

Beverages, Orange juice drink and Cheese, romano types were used in this article.

Infographic

Juice vs Romano cheese infographic
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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.
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 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 less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +53100%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +600%
Contains more CopperCopper +66.7%
Contains more ZincZinc +12800%
Contains more PhosphorusPhosphorus +18900%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +∞%

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.
Juice
5
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 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 B1Vitamin B1 +927%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin B3Vitamin B3 +6393.5%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B5Vitamin B5 +606.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
2
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 +269.4%
Contains more WaterWater +178.9%
Contains more ProteinProtein +15800%
Contains more FatsFats +∞%
Contains more OtherOther +3436.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 +78280%
Contains more Poly. FatPolyunsaturated fat +5830%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Juice Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Juice Romano cheese DV% diff.
Phosphorus 4mg 760mg 108%
Calcium 2mg 1064mg 106%
Saturated fat 0g 17.115g 78%
Protein 0.2g 31.8g 63%
Sodium 2mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Fats 0g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin B6 0.5mg 0.085mg 32%
Vitamin B3 5mg 0.077mg 31%
Vitamin B1 0.38mg 0.037mg 29%
Selenium 0µg 14.5µg 26%
Zinc 0.02mg 2.58mg 23%
Monounsaturated fat 0.01g 7.838g 20%
Calories 54kcal 387kcal 17%
Vitamin C 15mg 0mg 17%
Vitamin A 2µg 96µg 10%
Magnesium 3mg 41mg 9%
Iron 0.11mg 0.77mg 8%
Vitamin B5 0.06mg 0.424mg 7%
Vitamin B2 0.43mg 0.37mg 5%
Polyunsaturated fat 0.01g 0.593g 4%
Carbs 13.41g 3.63g 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin K 0µg 2.2µg 2%
Folate 4µg 7µg 1%
Copper 0.018mg 0.03mg 1%
Fiber 0.2g 0g 1%
Potassium 42mg 86mg 1%
Manganese 0.007mg 0.02mg 1%
Vitamin E 0.02mg 0.23mg 1%
Net carbs 13.21g 3.63g N/A
Sugar 9.36g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice 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
35%
Juice
26%
Romano cheese
Minerals Daily Need Coverage Score
2%
Juice
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 8.63g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Juice
Juice is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 1431mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 17.115g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $4.6)
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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.