Nutmeg vs. Romano cheese — In-Depth Nutrition Comparison
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Summary of differences between nutmeg and romano cheese
- Nutmeg has more manganese, copper, fiber, and magnesium; however, romano cheese is higher in calcium, phosphorus, and vitamin B12.
- Nutmeg covers your daily need for manganese, 125% more than romano cheese.
- Romano cheese has less saturated fat.
- The glycemic index of romano cheese is higher.
These are the specific foods used in this comparison Spices, nutmeg, ground and Cheese, romano.
Infographic
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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 | +346.3% |
| Contains more PotassiumPotassium | +307% |
| Contains more IronIron | +294.8% |
| Contains more CopperCopper | +3323.3% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +14400% |
| Contains more CalciumCalcium | +478.3% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +256.8% |
| Contains more SeleniumSelenium | +806.3% |
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 B1Vitamin B1 | +835.1% |
| Contains more Vitamin B3Vitamin B3 | +1587% |
| Contains more Vitamin B6Vitamin B6 | +88.2% |
| Contains more FolateFolate | +985.7% |
| Contains more Vitamin AVitamin A | +1820% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +549.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +75% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +34.8% |
| Contains more CarbsCarbs | +1257.9% |
| Contains more ProteinProtein | +444.5% |
| Contains more WaterWater | +396.1% |
| Contains more OtherOther | +188.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 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 | -34% |
| Contains more Mono. FatMonounsaturated fat | +143.4% |
| Contains more Poly. FatPolyunsaturated fat | +69.4% |
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 Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.9mg | 0.02mg | 125% |
| Copper | 1.027mg | 0.03mg | 111% |
| Calcium | 184mg | 1064mg | 88% |
| Fiber | 20.8g | 0g | 83% |
| Phosphorus | 213mg | 760mg | 78% |
| Sodium | 16mg | 1433mg | 62% |
| Protein | 5.84g | 31.8g | 52% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Saturated fat | 25.94g | 17.115g | 40% |
| Cholesterol | 0mg | 104mg | 35% |
| Magnesium | 183mg | 41mg | 34% |
| Iron | 3.04mg | 0.77mg | 28% |
| Vitamin B1 | 0.346mg | 0.037mg | 26% |
| Vitamin B2 | 0.057mg | 0.37mg | 24% |
| Selenium | 1.6µg | 14.5µg | 23% |
| Folate | 76µg | 7µg | 17% |
| Carbs | 49.29g | 3.63g | 15% |
| Fats | 36.31g | 26.94g | 14% |
| Monounsaturated fat | 3.22g | 7.838g | 12% |
| Vitamin A | 5µg | 96µg | 10% |
| Potassium | 350mg | 86mg | 8% |
| Vitamin B5 | 0.424mg | 8% | |
| Vitamin B3 | 1.299mg | 0.077mg | 8% |
| Calories | 525kcal | 387kcal | 7% |
| Vitamin B6 | 0.16mg | 0.085mg | 6% |
| Zinc | 2.15mg | 2.58mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin E | 0mg | 0.23mg | 2% |
| Polyunsaturated fat | 0.35g | 0.593g | 2% |
| Vitamin K | 0µg | 2.2µg | 2% |
| Choline | 8.8mg | 15.4mg | 1% |
| Net carbs | 28.49g | 3.63g | N/A |
| Sugar | 2.99g | 0.73g | N/A |
| 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?
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
18%
26%
Minerals Daily Need Coverage Score
121%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 2.26g)
Which food is lower in Saturated fat?
Romano cheese is lower in Saturated fat (difference - 8.825g)
Which food is cheaper?
Romano cheese is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Nutmeg is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 1417mg)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 27)
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.