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.
- Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of bran raw is 56.
The food types used in this comparison are Oat bran, raw and Cheese, romano.
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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 | +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% |
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 EVitamin 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
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
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 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 | -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.
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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 |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 0.02mg | 244% |
| Calcium | 58mg | 1064mg | 101% |
| Vitamin B1 | 1.17mg | 0.037mg | 94% |
| Saturated fat | 1.328g | 17.115g | 72% |
| Sodium | 4mg | 1433mg | 62% |
| Fiber | 15.4g | 0g | 62% |
| Iron | 5.41mg | 0.77mg | 58% |
| Selenium | 45.2µg | 14.5µg | 56% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Magnesium | 235mg | 41mg | 46% |
| Copper | 0.403mg | 0.03mg | 41% |
| Cholesterol | 0mg | 104mg | 35% |
| Fats | 7.03g | 26.94g | 31% |
| Protein | 17.3g | 31.8g | 29% |
| Carbs | 66.22g | 3.63g | 21% |
| Vitamin B5 | 1.494mg | 0.424mg | 21% |
| Potassium | 566mg | 86mg | 14% |
| Monounsaturated fat | 2.376g | 7.838g | 14% |
| Polyunsaturated fat | 2.766g | 0.593g | 14% |
| Vitamin B2 | 0.22mg | 0.37mg | 12% |
| Folate | 52µg | 7µg | 11% |
| Vitamin A | 0µg | 96µg | 11% |
| Calories | 246kcal | 387kcal | 7% |
| Vitamin B6 | 0.165mg | 0.085mg | 6% |
| Vitamin E | 1.01mg | 0.23mg | 5% |
| Zinc | 3.11mg | 2.58mg | 5% |
| Vitamin B3 | 0.934mg | 0.077mg | 5% |
| Phosphorus | 734mg | 760mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Choline | 32.2mg | 15.4mg | 3% |
| Vitamin K | 3.2µg | 2.2µg | 1% |
| Net carbs | 50.82g | 3.63g | N/A |
| Sugar | 1.45g | 0.73g | N/A |
| Tryptophan | 0.335mg | 0.429mg | 0% |
| Threonine | 0.502mg | 1.171mg | 0% |
| Isoleucine | 0.668mg | 1.685mg | 0% |
| Leucine | 1.374mg | 3.071mg | 0% |
| Lysine | 0.76mg | 2.941mg | 0% |
| Methionine | 0.335mg | 0.852mg | 0% |
| Phenylalanine | 0.908mg | 1.71mg | 0% |
| Valine | 0.964mg | 2.183mg | 0% |
| Histidine | 0.41mg | 1.231mg | 0% |
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
44%
26%
Minerals Daily Need Coverage Score
195%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 1429mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 15.787g)
Which food is cheaper?
Bran raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins