Pistachio vs. Romano cheese — In-Depth Nutrition Comparison
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How are pistachios and romano cheese different?
- Pistachios are higher in copper, vitamin B6, vitamin B1, manganese, fiber, and iron; however, romano cheese is richer in calcium and vitamin B12.
- Daily need coverage for copper for pistachios is 141% higher.
- Pistachios have less saturated fat.
Nuts, pistachio nuts, raw and Cheese, romano are the varieties used in this article.
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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 | +195.1% |
| Contains more PotassiumPotassium | +1091.9% |
| Contains more IronIron | +409.1% |
| Contains more CopperCopper | +4233.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +5900% |
| Contains more CalciumCalcium | +913.3% |
| Contains more ZincZinc | +17.3% |
| Contains more PhosphorusPhosphorus | +55.1% |
| Contains more SeleniumSelenium | +107.1% |
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 | +1143.5% |
| Contains more Vitamin B1Vitamin B1 | +2251.4% |
| Contains more Vitamin B3Vitamin B3 | +1588.3% |
| Contains more Vitamin B5Vitamin B5 | +22.6% |
| Contains more Vitamin B6Vitamin B6 | +1900% |
| Contains more FolateFolate | +628.6% |
| Contains more Vitamin AVitamin A | +269.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +131.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +68.2% |
| Contains more CarbsCarbs | +648.5% |
| Contains more ProteinProtein | +57.7% |
| Contains more WaterWater | +607.3% |
| Contains more OtherOther | +125.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 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 | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +196.7% |
| Contains more Poly. FatPolyunsaturated fat | +2325% |
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 Glycemic Index |
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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 price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.3mg | 0.03mg | 141% |
| Vitamin B6 | 1.7mg | 0.085mg | 124% |
| Calcium | 105mg | 1064mg | 96% |
| Polyunsaturated fat | 14.38g | 0.593g | 92% |
| Vitamin B1 | 0.87mg | 0.037mg | 69% |
| Sodium | 1mg | 1433mg | 62% |
| Saturated fat | 5.907g | 17.115g | 51% |
| Manganese | 1.2mg | 0.02mg | 51% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Fiber | 10.6g | 0g | 42% |
| Iron | 3.92mg | 0.77mg | 39% |
| Phosphorus | 490mg | 760mg | 39% |
| Monounsaturated fat | 23.257g | 7.838g | 39% |
| Cholesterol | 0mg | 104mg | 35% |
| Fats | 45.32g | 26.94g | 28% |
| Potassium | 1025mg | 86mg | 28% |
| Protein | 20.16g | 31.8g | 23% |
| Magnesium | 121mg | 41mg | 19% |
| Vitamin E | 2.86mg | 0.23mg | 18% |
| Vitamin B2 | 0.16mg | 0.37mg | 16% |
| Selenium | 7µg | 14.5µg | 14% |
| Folate | 51µg | 7µg | 11% |
| Calories | 560kcal | 387kcal | 9% |
| Vitamin A | 26µg | 96µg | 8% |
| Vitamin B3 | 1.3mg | 0.077mg | 8% |
| Carbs | 27.17g | 3.63g | 8% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin D | 0IU | 20IU | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0µg | 0.5µg | 3% |
| Zinc | 2.2mg | 2.58mg | 3% |
| Vitamin K | 2.2µg | 2% | |
| Vitamin B5 | 0.52mg | 0.424mg | 2% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 3.63g | N/A |
| Sugar | 7.66g | 0.73g | N/A |
| Tryptophan | 0.251mg | 0.429mg | 0% |
| Threonine | 0.684mg | 1.171mg | 0% |
| Isoleucine | 0.917mg | 1.685mg | 0% |
| Leucine | 1.604mg | 3.071mg | 0% |
| Lysine | 1.138mg | 2.941mg | 0% |
| Methionine | 0.36mg | 0.852mg | 0% |
| Phenylalanine | 1.092mg | 1.71mg | 0% |
| Valine | 1.249mg | 2.183mg | 0% |
| Histidine | 0.512mg | 1.231mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | 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
63%
26%
Minerals Daily Need Coverage Score
125%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 6.93g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Pistachio is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 1432mg)
Which food is lower in Saturated fat?
Pistachio is lower in Saturated fat (difference - 11.208g)
Which food is cheaper?
Pistachio is cheaper (difference - $2)
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?
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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.