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Macadamia vs. Romano cheese — In-Depth Nutrition Comparison

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How are Macadamia and Romano cheese different?

  • Macadamia is higher in Manganese, Vitamin B1, Copper, Iron, and Fiber, however, Romano cheese is richer in Calcium, Phosphorus, and Vitamin B12.
  • Daily need coverage for Manganese from Macadamia is 179% higher.
  • Macadamia has less Sodium.

Nuts, macadamia nuts, raw and Cheese, romano are the varieties used in this article.

Infographic

Macadamia 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.
Contains more Iron +379.2%
Contains more Magnesium +217.1%
Contains more Potassium +327.9%
Contains less Sodium -99.7%
Contains more Copper +2420%
Contains more Manganese +20555%
Contains more Calcium +1151.8%
Contains more Phosphorus +304.3%
Contains more Zinc +98.5%
Contains more Selenium +302.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +379.2%
Contains more Magnesium +217.1%
Contains more Potassium +327.9%
Contains less Sodium -99.7%
Contains more Copper +2420%
Contains more Manganese +20555%
Contains more Calcium +1151.8%
Contains more Phosphorus +304.3%
Contains more Zinc +98.5%
Contains more Selenium +302.8%

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 E +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3129.7%
Contains more Vitamin B3 +3111.7%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +223.5%
Contains more Folate +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
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 E +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3129.7%
Contains more Vitamin B3 +3111.7%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +223.5%
Contains more Folate +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +181.3%
Contains more Carbs +280.7%
Contains more Protein +302%
Contains more Water +2172.8%
Contains more Other +489.5%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 Fats +181.3%
Contains more Carbs +280.7%
Contains more Protein +302%
Contains more Water +2172.8%
Contains more Other +489.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +651.2%
Contains more Polyunsaturated fat +153.3%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +651.2%
Contains more Polyunsaturated fat +153.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Romano cheese Opinion
Net carbs 5.22g 3.63g Macadamia
Protein 7.91g 31.8g Romano cheese
Fats 75.77g 26.94g Macadamia
Carbs 13.82g 3.63g Macadamia
Calories 718kcal 387kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g 0.73g Romano cheese
Fiber 8.6g 0g Macadamia
Calcium 85mg 1064mg Romano cheese
Iron 3.69mg 0.77mg Macadamia
Magnesium 130mg 41mg Macadamia
Phosphorus 188mg 760mg Romano cheese
Potassium 368mg 86mg Macadamia
Sodium 5mg 1433mg Macadamia
Zinc 1.3mg 2.58mg Romano cheese
Copper 0.756mg 0.03mg Macadamia
Manganese 4.131mg 0.02mg Macadamia
Selenium 3.6µg 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.54mg 0.23mg Macadamia
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 0.037mg Macadamia
Vitamin B2 0.162mg 0.37mg Romano cheese
Vitamin B3 2.473mg 0.077mg Macadamia
Vitamin B5 0.758mg 0.424mg Macadamia
Vitamin B6 0.275mg 0.085mg Macadamia
Folate 11µg 7µg Macadamia
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.067mg 0.429mg Romano cheese
Threonine 0.37mg 1.171mg Romano cheese
Isoleucine 0.314mg 1.685mg Romano cheese
Leucine 0.602mg 3.071mg Romano cheese
Lysine 0.018mg 2.941mg Romano cheese
Methionine 0.023mg 0.852mg Romano cheese
Phenylalanine 0.665mg 1.71mg Romano cheese
Valine 0.363mg 2.183mg Romano cheese
Histidine 0.195mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Macadamia
Saturated Fat 12.061g 17.115g Macadamia
Monounsaturated Fat 58.877g 7.838g Macadamia
Polyunsaturated fat 1.502g 0.593g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
43%
Macadamia
28%
Romano cheese
Minerals Daily Need Coverage Score
122%
Macadamia
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.84g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1428mg)
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Macadamia
Macadamia is lower in Saturated Fat (difference - 5.054g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 17)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $1.6)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.