Matzo vs. Romano cheese — In-Depth Nutrition Comparison
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A recap on differences between matzo and romano cheese
- Matzo is higher in selenium, iron, vitamin B1, and manganese, yet romano cheese is higher in calcium, phosphorus, and vitamin B12.
- Romano cheese covers your daily calcium needs 105% more than matzo.
- Matzo contains 33 times more manganese than romano cheese. While matzo contains 0.65mg of manganese, romano cheese contains only 0.02mg.
- The amount of saturated fat in matzo is lower.
Food varieties used in this article are Crackers, matzo, plain and Cheese, romano.
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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.
| Contains more PotassiumPotassium | +30.2% |
| Contains more IronIron | +310.4% |
| Contains more CopperCopper | +100% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +3150% |
| Contains more SeleniumSelenium | +154.5% |
| Contains more MagnesiumMagnesium | +64% |
| Contains more CalciumCalcium | +8084.6% |
| Contains more ZincZinc | +279.4% |
| Contains more PhosphorusPhosphorus | +753.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +945.9% |
| Contains more Vitamin B3Vitamin B3 | +4954.5% |
| Contains more Vitamin B6Vitamin B6 | +35.3% |
| Contains more FolateFolate | +142.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +27.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +633.3% |
| Contains more CholineCholine | +42.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +2205.8% |
| Contains more ProteinProtein | +218% |
| Contains more FatsFats | +1824.3% |
| Contains more WaterWater | +618.8% |
| Contains more OtherOther | +1020% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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 | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +6071.7% |
~equal in
Polyunsaturated fat
~0.593g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 13mg | 1064mg | 105% |
| Phosphorus | 89mg | 760mg | 96% |
| Saturated fat | 0.226g | 17.115g | 77% |
| Sodium | 0mg | 1433mg | 62% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Protein | 10g | 31.8g | 44% |
| Selenium | 36.9µg | 14.5µg | 41% |
| Fats | 1.4g | 26.94g | 39% |
| Cholesterol | 0mg | 104mg | 35% |
| Iron | 3.16mg | 0.77mg | 30% |
| Vitamin B1 | 0.387mg | 0.037mg | 29% |
| Carbs | 83.7g | 3.63g | 27% |
| Manganese | 0.65mg | 0.02mg | 27% |
| Vitamin B3 | 3.892mg | 0.077mg | 24% |
| Monounsaturated fat | 0.127g | 7.838g | 19% |
| Zinc | 0.68mg | 2.58mg | 17% |
| Fiber | 3g | 0g | 12% |
| Vitamin A | 0µg | 96µg | 11% |
| Vitamin B2 | 0.291mg | 0.37mg | 6% |
| Magnesium | 25mg | 41mg | 4% |
| Folate | 17µg | 7µg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Copper | 0.06mg | 0.03mg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin B6 | 0.115mg | 0.085mg | 2% |
| Vitamin K | 0.3µg | 2.2µg | 2% |
| Vitamin E | 0.06mg | 0.23mg | 1% |
| Potassium | 112mg | 86mg | 1% |
| Choline | 10.8mg | 15.4mg | 1% |
| Calories | 395kcal | 387kcal | 0% |
| Net carbs | 80.7g | 3.63g | N/A |
| Sugar | 0.29g | 0.73g | N/A |
| Vitamin B5 | 0.443mg | 0.424mg | 0% |
| Polyunsaturated fat | 0.603g | 0.593g | 0% |
| Tryptophan | 0.116mg | 0.429mg | 0% |
| Threonine | 0.267mg | 1.171mg | 0% |
| Isoleucine | 0.371mg | 1.685mg | 0% |
| Leucine | 0.692mg | 3.071mg | 0% |
| Lysine | 0.193mg | 2.941mg | 0% |
| Methionine | 0.176mg | 0.852mg | 0% |
| Phenylalanine | 0.494mg | 1.71mg | 0% |
| Valine | 0.42mg | 2.183mg | 0% |
| Histidine | 0.213mg | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
26%
Minerals Daily Need Coverage Score
51%
106%
Comparison summary
Which food is lower in Cholesterol?
Matzo is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 16.889g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 27)
Which food is cheaper?
Matzo is cheaper (difference - $4.6)
Which food is richer in minerals?
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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.