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Hazelnut vs. Romano cheese — In-Depth Nutrition Comparison

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How are hazelnut and romano cheese different?

  • Hazelnut is richer in manganese, copper, vitamin E, vitamin B1, and iron, while romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Hazelnut covers your daily need for manganese, 268% more than romano cheese.
  • Hazelnut contains 65 times more vitamin E than romano cheese. Hazelnut contains 15.03mg of vitamin E, while romano cheese contains 0.23mg.
  • Hazelnut is lower in saturated fat.
  • Romano cheese has a higher glycemic index (27) than hazelnut (15).

Nuts, hazelnuts or filberts and Cheese, romano types were used in this article.

Infographic

Hazelnut vs Romano cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 MagnesiumMagnesium +297.6%
Contains more PotassiumPotassium +690.7%
Contains more IronIron +510.4%
Contains more CopperCopper +5650%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +30775%
Contains more CalciumCalcium +833.3%
Contains more PhosphorusPhosphorus +162.1%
Contains more SeleniumSelenium +504.2%
~equal in Zinc ~2.58mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +6434.8%
Contains more Vitamin B1Vitamin B1 +1637.8%
Contains more Vitamin B3Vitamin B3 +2237.7%
Contains more Vitamin B5Vitamin B5 +116.5%
Contains more Vitamin B6Vitamin B6 +562.4%
Contains more Vitamin KVitamin K +545.5%
Contains more FolateFolate +1514.3%
Contains more CholineCholine +196.1%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +227.4%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 FatsFats +125.5%
Contains more CarbsCarbs +360.1%
Contains more ProteinProtein +112.7%
Contains more WaterWater +482.1%
Contains more OtherOther +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 -73.9%
Contains more Mono. FatMonounsaturated fat +482.4%
Contains more Poly. FatPolyunsaturated fat +1235.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Romano cheese DV% diff.
Manganese 6.175mg 0.02mg 268%
Copper 1.725mg 0.03mg 188%
Vitamin E 15.03mg 0.23mg 99%
Monounsaturated fat 45.652g 7.838g 95%
Calcium 114mg 1064mg 95%
Phosphorus 290mg 760mg 67%
Sodium 0mg 1433mg 62%
Saturated fat 4.464g 17.115g 58%
Fats 60.75g 26.94g 52%
Vitamin B1 0.643mg 0.037mg 51%
Iron 4.7mg 0.77mg 49%
Polyunsaturated fat 7.92g 0.593g 49%
Vitamin B12 0µg 1.12µg 47%
Fiber 9.7g 0g 39%
Vitamin B6 0.563mg 0.085mg 37%
Cholesterol 0mg 104mg 35%
Protein 14.95g 31.8g 34%
Magnesium 163mg 41mg 29%
Folate 113µg 7µg 27%
Selenium 2.4µg 14.5µg 22%
Vitamin B2 0.113mg 0.37mg 20%
Potassium 680mg 86mg 17%
Calories 628kcal 387kcal 12%
Vitamin A 1µg 96µg 11%
Vitamin B3 1.8mg 0.077mg 11%
Vitamin B5 0.918mg 0.424mg 10%
Vitamin K 14.2µg 2.2µg 10%
Vitamin C 6.3mg 0mg 7%
Choline 45.6mg 15.4mg 5%
Carbs 16.7g 3.63g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Zinc 2.45mg 2.58mg 1%
Net carbs 7g 3.63g N/A
Sugar 4.34g 0.73g N/A
Starch 0.48g 0%
Tryptophan 0.193mg 0.429mg 0%
Threonine 0.497mg 1.171mg 0%
Isoleucine 0.545mg 1.685mg 0%
Leucine 1.063mg 3.071mg 0%
Lysine 0.42mg 2.941mg 0%
Methionine 0.221mg 0.852mg 0%
Phenylalanine 0.663mg 1.71mg 0%
Valine 0.701mg 2.183mg 0%
Histidine 0.432mg 1.231mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
67%
Hazelnut
26%
Romano cheese
Minerals Daily Need Coverage Score
197%
Hazelnut
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.61g)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Hazelnut
Hazelnut is lower in Saturated fat (difference - 12.651g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 12)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $1.4)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.