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  6. Bran raw vs. Romano cheese

Bran raw vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between Bran raw and Romano cheese

  • Bran raw has more Manganese, Vitamin B1, Fiber, Iron, Selenium, and Magnesium, while Romano cheese has more Calcium, and Vitamin B12.
  • Bran raw's daily need coverage for Manganese is 244% higher.
  • The amount of Saturated Fat in Bran raw is lower.

The food types used in this comparison are Oat bran, raw and Cheese, romano.

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +473.2%
Contains more PotassiumPotassium +558.1%
Contains more IronIron +602.6%
Contains more CopperCopper +1243.3%
Contains more ZincZinc +20.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +28050%
Contains more SeleniumSelenium +211.7%
Contains more CalciumCalcium +1734.5%
~equal in Phosphorus ~760mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 E Vitamin E +339.1%
Contains more Vitamin B1Vitamin B1 +3062.2%
Contains more Vitamin B3Vitamin B3 +1113%
Contains more Vitamin B5Vitamin B5 +252.4%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +45.5%
Contains more FolateFolate +642.9%
Contains more CholineCholine +109.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 CarbsCarbs +1724.2%
Contains more ProteinProtein +83.8%
Contains more FatsFats +283.2%
Contains more WaterWater +371.9%
Contains more OtherOther +131.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -92.2%
Contains more Poly. FatPolyunsaturated fat +366.4%
Contains more Mono. FatMonounsaturated Fat +229.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw 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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bran raw Romano cheese Opinion
Calories 246kcal 387kcal Romano cheese
Protein 17.3g 31.8g Romano cheese
Fats 7.03g 26.94g Romano cheese
Net carbs 50.82g 3.63g Bran raw
Carbs 66.22g 3.63g Bran raw
Cholesterol 0mg 104mg Bran raw
Vitamin D 0IU 20IU Romano cheese
Magnesium 235mg 41mg Bran raw
Calcium 58mg 1064mg Romano cheese
Potassium 566mg 86mg Bran raw
Iron 5.41mg 0.77mg Bran raw
Sugar 1.45g 0.73g Romano cheese
Fiber 15.4g 0g Bran raw
Copper 0.403mg 0.03mg Bran raw
Zinc 3.11mg 2.58mg Bran raw
Phosphorus 734mg 760mg Romano cheese
Sodium 4mg 1433mg Bran raw
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 1.01mg 0.23mg Bran raw
Vitamin D 0µg 0.5µg Romano cheese
Manganese 5.63mg 0.02mg Bran raw
Selenium 45.2µg 14.5µg Bran raw
Vitamin B1 1.17mg 0.037mg Bran raw
Vitamin B2 0.22mg 0.37mg Romano cheese
Vitamin B3 0.934mg 0.077mg Bran raw
Vitamin B5 1.494mg 0.424mg Bran raw
Vitamin B6 0.165mg 0.085mg Bran raw
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 3.2µg 2.2µg Bran raw
Folate 52µg 7µg Bran raw
Choline 32.2mg 15.4mg Bran raw
Saturated Fat 1.328g 17.115g Bran raw
Monounsaturated Fat 2.376g 7.838g Romano cheese
Polyunsaturated fat 2.766g 0.593g Bran raw
Tryptophan 0.335mg 0.429mg Romano cheese
Threonine 0.502mg 1.171mg Romano cheese
Isoleucine 0.668mg 1.685mg Romano cheese
Leucine 1.374mg 3.071mg Romano cheese
Lysine 0.76mg 2.941mg Romano cheese
Methionine 0.335mg 0.852mg Romano cheese
Phenylalanine 0.908mg 1.71mg Romano cheese
Valine 0.964mg 2.183mg Romano cheese
Histidine 0.41mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
27%
Romano cheese
Minerals Daily Need Coverage Score
195%
Bran raw
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1429mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 15.787g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.