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Pistachio vs. Romano cheese — In-Depth Nutrition Comparison

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How are Pistachio and Romano cheese different?

  • Pistachio is 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 from Pistachio is 141% higher.
  • Pistachio has less Saturated Fat.

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

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +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.
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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +24.3%
Contains more Vitamin E Vitamin 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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 -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.
Pistachio Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Romano cheese Opinion
Calories 560kcal 387kcal Pistachio
Protein 20.16g 31.8g Romano cheese
Fats 45.32g 26.94g Pistachio
Vitamin C 5.6mg 0mg Pistachio
Net carbs 16.57g 3.63g Pistachio
Carbs 27.17g 3.63g Pistachio
Cholesterol 0mg 104mg Pistachio
Vitamin D 0IU 20IU Romano cheese
Magnesium 121mg 41mg Pistachio
Calcium 105mg 1064mg Romano cheese
Potassium 1025mg 86mg Pistachio
Iron 3.92mg 0.77mg Pistachio
Sugar 7.66g 0.73g Romano cheese
Fiber 10.6g 0g Pistachio
Copper 1.3mg 0.03mg Pistachio
Zinc 2.2mg 2.58mg Romano cheese
Starch 1.67g Pistachio
Phosphorus 490mg 760mg Romano cheese
Sodium 1mg 1433mg Pistachio
Vitamin A 516IU 415IU Pistachio
Vitamin A RAE 26µg 96µg Romano cheese
Vitamin E 2.86mg 0.23mg Pistachio
Vitamin D 0µg 0.5µg Romano cheese
Manganese 1.2mg 0.02mg Pistachio
Selenium 7µg 14.5µg Romano cheese
Vitamin B1 0.87mg 0.037mg Pistachio
Vitamin B2 0.16mg 0.37mg Romano cheese
Vitamin B3 1.3mg 0.077mg Pistachio
Vitamin B5 0.52mg 0.424mg Pistachio
Vitamin B6 1.7mg 0.085mg Pistachio
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Folate 51µg 7µg Pistachio
Choline 15.4mg Romano cheese
Saturated Fat 5.907g 17.115g Pistachio
Monounsaturated Fat 23.257g 7.838g Pistachio
Polyunsaturated fat 14.38g 0.593g Pistachio
Tryptophan 0.251mg 0.429mg Romano cheese
Threonine 0.684mg 1.171mg Romano cheese
Isoleucine 0.917mg 1.685mg Romano cheese
Leucine 1.604mg 3.071mg Romano cheese
Lysine 1.138mg 2.941mg Romano cheese
Methionine 0.36mg 0.852mg Romano cheese
Phenylalanine 1.092mg 1.71mg Romano cheese
Valine 1.249mg 2.183mg Romano cheese
Histidine 0.512mg 1.231mg Romano cheese
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
65%
Pistachio
27%
Romano cheese
Minerals Daily Need Coverage Score
125%
Pistachio
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 6.93g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1432mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 11.208g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $2)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.