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  6. Corn raw vs. Romano cheese

Corn raw vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Corn raw and Romano cheese

  • Corn raw is higher in Vitamin B3, yet Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin B2, and Zinc.
  • Romano cheese covers your daily Calcium needs 106% more than Corn raw.
  • Corn raw contains 23 times more Vitamin B3 than Romano cheese. While Corn raw contains 1.77mg of Vitamin B3, Romano cheese contains only 0.077mg.
  • The amount of Saturated Fat in Corn raw is lower.

Food varieties used in this article are Corn, sweet, yellow, raw and Cheese, romano.

Infographic

Corn raw 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.
Corn raw
Corn raw
4
:
6
Romano cheese
Romano cheese
Contains more Potassium +214%
Contains less Sodium -99%
Contains more Copper +80%
Contains more Manganese +715%
Contains more Calcium +53100%
Contains more Iron +48.1%
Contains more Magnesium +10.8%
Contains more Phosphorus +753.9%
Contains more Zinc +460.9%
Contains more Selenium +2316.7%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +214%
Contains less Sodium -99%
Contains more Copper +80%
Contains more Manganese +715%
Contains more Calcium +53100%
Contains more Iron +48.1%
Contains more Magnesium +10.8%
Contains more Phosphorus +753.9%
Contains more Zinc +460.9%
Contains more Selenium +2316.7%

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.
Corn raw
Corn raw
6
:
6
Romano cheese
Romano cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.9%
Contains more Vitamin B3 +2198.7%
Contains more Vitamin B5 +69.1%
Contains more Folate +500%
Contains more Vitamin A +121.9%
Contains more Vitamin E +228.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +572.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +633.3%
Equal in Vitamin B6 - 0.085
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.9%
Contains more Vitamin B3 +2198.7%
Contains more Vitamin B5 +69.1%
Contains more Folate +500%
Contains more Vitamin A +121.9%
Contains more Vitamin E +228.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +572.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +633.3%
Equal in Vitamin B6 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +415.2%
Contains more Water +146%
Contains more Protein +872.5%
Contains more Fats +1895.6%
Contains more Other +966.7%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Romano cheese
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 Carbs +415.2%
Contains more Water +146%
Contains more Protein +872.5%
Contains more Fats +1895.6%
Contains more Other +966.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +1714.4%
Contains more Polyunsaturated fat +21.8%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +1714.4%
Contains more Polyunsaturated fat +21.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Romano cheese Opinion
Net carbs 16.7g 3.63g Corn raw
Protein 3.27g 31.8g Romano cheese
Fats 1.35g 26.94g Romano cheese
Carbs 18.7g 3.63g Corn raw
Calories 86kcal 387kcal Romano cheese
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 0.73g Romano cheese
Fiber 2g 0g Corn raw
Calcium 2mg 1064mg Romano cheese
Iron 0.52mg 0.77mg Romano cheese
Magnesium 37mg 41mg Romano cheese
Phosphorus 89mg 760mg Romano cheese
Potassium 270mg 86mg Corn raw
Sodium 15mg 1433mg Corn raw
Zinc 0.46mg 2.58mg Romano cheese
Copper 0.054mg 0.03mg Corn raw
Manganese 0.163mg 0.02mg Corn raw
Selenium 0.6µg 14.5µg Romano cheese
Vitamin A 187IU 415IU Romano cheese
Vitamin A RAE 9µg 96µg Romano cheese
Vitamin E 0.07mg 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.037mg Corn raw
Vitamin B2 0.055mg 0.37mg Romano cheese
Vitamin B3 1.77mg 0.077mg Corn raw
Vitamin B5 0.717mg 0.424mg Corn raw
Vitamin B6 0.093mg 0.085mg Corn raw
Folate 42µg 7µg Corn raw
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0.3µg 2.2µg Romano cheese
Tryptophan 0.023mg 0.429mg Romano cheese
Threonine 0.129mg 1.171mg Romano cheese
Isoleucine 0.129mg 1.685mg Romano cheese
Leucine 0.348mg 3.071mg Romano cheese
Lysine 0.137mg 2.941mg Romano cheese
Methionine 0.067mg 0.852mg Romano cheese
Phenylalanine 0.15mg 1.71mg Romano cheese
Valine 0.185mg 2.183mg Romano cheese
Histidine 0.089mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Corn raw
Saturated Fat 0.325g 17.115g Corn raw
Monounsaturated Fat 0.432g 7.838g Romano cheese
Polyunsaturated fat 0.487g 0.593g Romano cheese
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
28%
Romano cheese
Minerals Daily Need Coverage Score
17%
Corn raw
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 5.53g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 1418mg)
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 16.79g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $3.4)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.