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Maple sugar vs. Romano cheese — In-Depth Nutrition Comparison

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How are maple sugar and romano cheese different?

  • Maple sugar is richer in manganese and zinc, while romano cheese is higher in phosphorus, calcium, vitamin B12, vitamin B2, and selenium.
  • Maple sugar covers your daily need for manganese, 191% more than romano cheese.
  • Maple sugar contains 2 times more zinc than romano cheese. Maple sugar contains 6.06mg of zinc, while romano cheese contains 2.58mg.
  • Maple sugar is lower in sodium.
  • Maple sugar has a higher glycemic index (63) than romano cheese (27).

Sugars, maple and Cheese, romano types were used in this article.

Infographic

Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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 +218.6%
Contains more IronIron +109.1%
Contains more CopperCopper +230%
Contains more ZincZinc +134.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +22010%
Contains more MagnesiumMagnesium +115.8%
Contains more CalciumCalcium +1082.2%
Contains more PhosphorusPhosphorus +25233.3%
Contains more SeleniumSelenium +1712.5%

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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +311.1%
Contains more Vitamin B2Vitamin B2 +2746.2%
Contains more Vitamin B3Vitamin B3 +92.5%
Contains more Vitamin B5Vitamin B5 +783.3%
Contains more Vitamin B6Vitamin B6 +2733.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +633.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +2404.1%
Contains more ProteinProtein +31700%
Contains more FatsFats +13370%
Contains more WaterWater +286.4%
Contains more OtherOther +740%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 -99.8%
Contains more Mono. FatMonounsaturated fat +12146.9%
Contains more Poly. FatPolyunsaturated fat +493%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple sugar Romano cheese DV% diff.
Manganese 4.422mg 0.02mg 191%
Phosphorus 3mg 760mg 108%
Calcium 90mg 1064mg 97%
Saturated fat 0.036g 17.115g 78%
Protein 0.1g 31.8g 63%
Sodium 11mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Fats 0.2g 26.94g 41%
Cholesterol 0mg 104mg 35%
Zinc 6.06mg 2.58mg 32%
Carbs 90.9g 3.63g 29%
Vitamin B2 0.013mg 0.37mg 27%
Selenium 0.8µg 14.5µg 25%
Monounsaturated fat 0.064g 7.838g 19%
Iron 1.61mg 0.77mg 11%
Vitamin A 0µg 96µg 11%
Copper 0.099mg 0.03mg 8%
Vitamin B5 0.048mg 0.424mg 8%
Vitamin B6 0.003mg 0.085mg 6%
Potassium 274mg 86mg 6%
Magnesium 19mg 41mg 5%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.1g 0.593g 3%
Vitamin D 0IU 20IU 3%
Choline 2.1mg 15.4mg 2%
Folate 0µg 7µg 2%
Calories 354kcal 387kcal 2%
Vitamin B1 0.009mg 0.037mg 2%
Vitamin K 0µg 2.2µg 2%
Vitamin E 0mg 0.23mg 2%
Net carbs 90.9g 3.63g N/A
Sugar 84.87g 0.73g N/A
Vitamin B3 0.04mg 0.077mg 0%
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
Maple sugar 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
1%
Maple sugar
26%
Romano cheese
Minerals Daily Need Coverage Score
91%
Maple sugar
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 84.14g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 1422mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 17.079g)
Which food is cheaper?
Maple sugar
Maple sugar is cheaper (difference - $0.6)
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.

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.