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  6. Lentil vs. Romano cheese

Lentil vs. Romano cheese — In-Depth Nutrition Comparison

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How are lentil and romano cheese different?

  • Lentil is richer in folate, iron, fiber, and copper, while romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Romano cheese covers your daily need for calcium, 105% more than lentil.
  • Lentil is lower in saturated fat.

Lentils, mature seeds, cooked, boiled, without salt and Cheese, romano types were used in this article.

Infographic

Lentil 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.
Lentil
Lentil
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +329.1%
Contains more IronIron +332.5%
Contains more CopperCopper +736.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2370%
Contains more MagnesiumMagnesium +13.9%
Contains more CalciumCalcium +5500%
Contains more ZincZinc +103.1%
Contains more PhosphorusPhosphorus +322.2%
Contains more SeleniumSelenium +417.9%

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.
Lentil
Lentil
7
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 +356.8%
Contains more Vitamin B3Vitamin B3 +1276.6%
Contains more Vitamin B5Vitamin B5 +50.5%
Contains more Vitamin B6Vitamin B6 +109.4%
Contains more FolateFolate +2485.7%
Contains more CholineCholine +112.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +406.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +29.4%

All nutrients comparison - raw data values

Nutrient Lentil Romano cheese DV% diff.
Calcium 19mg 1064mg 105%
Phosphorus 180mg 760mg 83%
Saturated fat 0.053g 17.115g 78%
Sodium 2mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Protein 9.02g 31.8g 46%
Folate 181µg 7µg 44%
Fats 0.38g 26.94g 41%
Cholesterol 0mg 104mg 35%
Iron 3.33mg 0.77mg 32%
Fiber 7.9g 0g 32%
Copper 0.251mg 0.03mg 25%
Vitamin B2 0.073mg 0.37mg 23%
Selenium 2.8µg 14.5µg 21%
Manganese 0.494mg 0.02mg 21%
Monounsaturated fat 0.064g 7.838g 19%
Calories 116kcal 387kcal 14%
Zinc 1.27mg 2.58mg 12%
Vitamin B1 0.169mg 0.037mg 11%
Vitamin A 0µg 96µg 11%
Potassium 369mg 86mg 8%
Vitamin B6 0.178mg 0.085mg 7%
Vitamin B3 1.06mg 0.077mg 6%
Carbs 20.13g 3.63g 6%
Vitamin B5 0.638mg 0.424mg 4%
Polyunsaturated fat 0.175g 0.593g 3%
Choline 32.7mg 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin C 1.5mg 0mg 2%
Magnesium 36mg 41mg 1%
Vitamin E 0.11mg 0.23mg 1%
Net carbs 12.23g 3.63g N/A
Sugar 1.8g 0.73g N/A
Vitamin K 1.7µg 2.2µg 0%
Tryptophan 0.081mg 0.429mg 0%
Threonine 0.323mg 1.171mg 0%
Isoleucine 0.39mg 1.685mg 0%
Leucine 0.654mg 3.071mg 0%
Lysine 0.63mg 2.941mg 0%
Methionine 0.077mg 0.852mg 0%
Phenylalanine 0.445mg 1.71mg 0%
Valine 0.448mg 2.183mg 0%
Histidine 0.254mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +454.5%
Contains more WaterWater +125.3%
Contains more ProteinProtein +252.5%
Contains more FatsFats +6989.5%
Contains more OtherOther +709.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -99.7%
Contains more Mono. FatMonounsaturated fat +12146.9%
Contains more Poly. FatPolyunsaturated fat +238.9%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.