Mixed nuts vs. Romano cheese — In-Depth Nutrition Comparison
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A recap on differences between mixed nuts and romano cheese
- Mixed nuts are higher in copper, manganese, vitamin E, vitamin B3, and magnesium, yet romano cheese is higher in calcium, vitamin B12, and phosphorus.
- Mixed nuts cover your daily copper needs 97% more than romano cheese.
- Mixed nuts contain 102 times more manganese than romano cheese. While mixed nuts contain 2.04mg of manganese, romano cheese contains only 0.02mg.
- The amount of saturated fat in mixed nuts is lower.
Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added 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 MagnesiumMagnesium | +458.5% |
| Contains more PotassiumPotassium | +634.9% |
| Contains more IronIron | +239% |
| Contains more CopperCopper | +2923.3% |
| Contains more ZincZinc | +30.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +10100% |
| Contains more SeleniumSelenium | +133.8% |
| Contains more CalciumCalcium | +809.4% |
| Contains more PhosphorusPhosphorus | +66.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3300% |
| Contains more Vitamin B1Vitamin B1 | +410.8% |
| Contains more Vitamin B3Vitamin B3 | +9911.7% |
| Contains more Vitamin B5Vitamin B5 | +168.9% |
| Contains more Vitamin B6Vitamin B6 | +314.1% |
| Contains more Vitamin KVitamin K | +159.1% |
| Contains more FolateFolate | +1085.7% |
| Contains more CholineCholine | +237.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +88.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +100.3% |
| Contains more CarbsCarbs | +479.9% |
| Contains more ProteinProtein | +58.7% |
| Contains more WaterWater | +1386.1% |
| Contains more OtherOther | +133.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 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 | -49.1% |
| Contains more Mono. FatMonounsaturated fat | +263.5% |
| Contains more Poly. FatPolyunsaturated fat | +2364.1% |
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 Sugar |
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| Lower in Cholesterol |
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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 |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.907mg | 0.03mg | 97% |
| Calcium | 117mg | 1064mg | 95% |
| Polyunsaturated fat | 14.612g | 0.593g | 93% |
| Manganese | 2.04mg | 0.02mg | 88% |
| Sodium | 5mg | 1433mg | 62% |
| Monounsaturated fat | 28.488g | 7.838g | 52% |
| Vitamin E | 7.82mg | 0.23mg | 51% |
| Vitamin B3 | 7.709mg | 0.077mg | 48% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Magnesium | 229mg | 41mg | 45% |
| Phosphorus | 456mg | 760mg | 43% |
| Fats | 53.95g | 26.94g | 42% |
| Saturated fat | 8.711g | 17.115g | 38% |
| Selenium | 33.9µg | 14.5µg | 35% |
| Cholesterol | 0mg | 104mg | 35% |
| Fiber | 7g | 0g | 28% |
| Protein | 20.04g | 31.8g | 24% |
| Iron | 2.61mg | 0.77mg | 23% |
| Vitamin B6 | 0.352mg | 0.085mg | 21% |
| Folate | 83µg | 7µg | 19% |
| Potassium | 632mg | 86mg | 16% |
| Vitamin B5 | 1.14mg | 0.424mg | 14% |
| Vitamin B1 | 0.189mg | 0.037mg | 13% |
| Vitamin B2 | 0.196mg | 0.37mg | 13% |
| Calories | 607kcal | 387kcal | 11% |
| Vitamin A | 0µg | 96µg | 11% |
| Zinc | 3.36mg | 2.58mg | 7% |
| Choline | 52mg | 15.4mg | 7% |
| Carbs | 21.05g | 3.63g | 6% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin K | 5.7µg | 2.2µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Starch | 4.2g | 2% | |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 14.05g | 3.63g | N/A |
| Sugar | 4.15g | 0.73g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.22mg | 0.429mg | 0% |
| Threonine | 0.703mg | 1.171mg | 0% |
| Isoleucine | 0.826mg | 1.685mg | 0% |
| Leucine | 1.656mg | 3.071mg | 0% |
| Lysine | 0.782mg | 2.941mg | 0% |
| Methionine | 0.283mg | 0.852mg | 0% |
| Phenylalanine | 1.182mg | 1.71mg | 0% |
| Valine | 1.001mg | 2.183mg | 0% |
| Histidine | 0.572mg | 1.231mg | 0% |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
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
50%
26%
Minerals Daily Need Coverage Score
139%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 3.42g)
Which food is lower in Cholesterol?
Mixed nuts is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 1428mg)
Which food is lower in Saturated fat?
Mixed nuts is lower in Saturated fat (difference - 8.404g)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 3)
Which food is cheaper?
Mixed nuts is cheaper (difference - $1.6)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins