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  6. Nutmeg vs. Romano cheese

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 of Manganese 125% more than Romano cheese.
  • Romano cheese has less Saturated Fat.

These are the specific foods used in this comparison Spices, nutmeg, ground and Cheese, romano.

Infographic

Nutmeg 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.
Nutmeg
Nutmeg
6
:
4
Romano cheese
Romano cheese
Contains more Iron +294.8%
Contains more Magnesium +346.3%
Contains more Potassium +307%
Contains less Sodium -98.9%
Contains more Copper +3323.3%
Contains more Manganese +14400%
Contains more Calcium +478.3%
Contains more Phosphorus +256.8%
Contains more Zinc +20%
Contains more Selenium +806.3%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +294.8%
Contains more Magnesium +346.3%
Contains more Potassium +307%
Contains less Sodium -98.9%
Contains more Copper +3323.3%
Contains more Manganese +14400%
Contains more Calcium +478.3%
Contains more Phosphorus +256.8%
Contains more Zinc +20%
Contains more Selenium +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.
Nutmeg
Nutmeg
5
:
7
Romano cheese
Romano cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +835.1%
Contains more Vitamin B3 +1587%
Contains more Vitamin B6 +88.2%
Contains more Folate +985.7%
Contains more Vitamin A +306.9%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +549.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
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 +835.1%
Contains more Vitamin B3 +1587%
Contains more Vitamin B6 +88.2%
Contains more Folate +985.7%
Contains more Vitamin A +306.9%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +549.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
3
Romano cheese
Romano cheese
Contains more Fats +34.8%
Contains more Carbs +1257.9%
Contains more Protein +444.5%
Contains more Water +396.1%
Contains more Other +188.4%
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 Fats +34.8%
Contains more Carbs +1257.9%
Contains more Protein +444.5%
Contains more Water +396.1%
Contains more Other +188.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
0
:
3
Romano cheese
Romano cheese
Contains less Saturated Fat -34%
Contains more Monounsaturated Fat +143.4%
Contains more Polyunsaturated fat +69.4%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 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 -34%
Contains more Monounsaturated Fat +143.4%
Contains more Polyunsaturated 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.
Nutmeg Romano cheese
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Romano cheese Opinion
Net carbs 28.49g 3.63g Nutmeg
Protein 5.84g 31.8g Romano cheese
Fats 36.31g 26.94g Nutmeg
Carbs 49.29g 3.63g Nutmeg
Calories 525kcal 387kcal Nutmeg
Sugar 2.99g 0.73g Romano cheese
Fiber 20.8g 0g Nutmeg
Calcium 184mg 1064mg Romano cheese
Iron 3.04mg 0.77mg Nutmeg
Magnesium 183mg 41mg Nutmeg
Phosphorus 213mg 760mg Romano cheese
Potassium 350mg 86mg Nutmeg
Sodium 16mg 1433mg Nutmeg
Zinc 2.15mg 2.58mg Romano cheese
Copper 1.027mg 0.03mg Nutmeg
Manganese 2.9mg 0.02mg Nutmeg
Selenium 1.6µg 14.5µg Romano cheese
Vitamin A 102IU 415IU Romano cheese
Vitamin A RAE 5µg 96µg Romano cheese
Vitamin E 0mg 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.037mg Nutmeg
Vitamin B2 0.057mg 0.37mg Romano cheese
Vitamin B3 1.299mg 0.077mg Nutmeg
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.16mg 0.085mg Nutmeg
Folate 76µg 7µg Nutmeg
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 0mg 104mg Nutmeg
Saturated Fat 25.94g 17.115g Romano cheese
Monounsaturated Fat 3.22g 7.838g Romano cheese
Polyunsaturated fat 0.35g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Nutmeg
28%
Romano cheese
Minerals Daily Need Coverage Score
121%
Nutmeg
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.26g)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 8.825g)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $1.4)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 1417mg)
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 104mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 27)
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.
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.