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  6. Orange juice vs. Romano cheese

Orange juice vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between orange juice and romano cheese

  • Orange juice is richer in vitamin C, yet romano cheese is richer in phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc.
  • Daily need coverage for phosphorus for romano cheese is 106% higher.
  • Orange juice contains less saturated fat.
  • Romano cheese has a lower glycemic index than orange juice.

Food types used in this article are Orange juice, raw and Cheese, romano.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 PotassiumPotassium +132.6%
Contains more CopperCopper +46.7%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +9572.7%
Contains more IronIron +285%
Contains more ZincZinc +5060%
Contains more PhosphorusPhosphorus +4370.6%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +14400%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B3Vitamin B3 +419.5%
Contains more FolateFolate +328.6%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1133.3%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +148.4%

All nutrients comparison - raw data values

Nutrient Orange juice Romano cheese DV% diff.
Phosphorus 17mg 760mg 106%
Calcium 11mg 1064mg 105%
Saturated fat 0.024g 17.115g 78%
Protein 0.7g 31.8g 62%
Sodium 1mg 1433mg 62%
Vitamin C 50mg 0mg 56%
Vitamin B12 0µg 1.12µg 47%
Fats 0.2g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.1µg 14.5µg 26%
Vitamin B2 0.03mg 0.37mg 26%
Zinc 0.05mg 2.58mg 23%
Monounsaturated fat 0.036g 7.838g 20%
Calories 45kcal 387kcal 17%
Vitamin A 10µg 96µg 10%
Iron 0.2mg 0.77mg 7%
Magnesium 11mg 41mg 7%
Folate 30µg 7µg 6%
Vitamin B5 0.19mg 0.424mg 5%
Polyunsaturated fat 0.04g 0.593g 4%
Vitamin B1 0.09mg 0.037mg 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Potassium 200mg 86mg 3%
Vitamin B6 0.04mg 0.085mg 3%
Copper 0.044mg 0.03mg 2%
Carbs 10.4g 3.63g 2%
Choline 6.2mg 15.4mg 2%
Vitamin K 0.1µg 2.2µg 2%
Vitamin B3 0.4mg 0.077mg 2%
Fiber 0.2g 0g 1%
Vitamin E 0.04mg 0.23mg 1%
Net carbs 10.2g 3.63g N/A
Sugar 8.4g 0.73g N/A
Manganese 0.014mg 0.02mg 0%
Tryptophan 0.002mg 0.429mg 0%
Threonine 0.008mg 1.171mg 0%
Isoleucine 0.008mg 1.685mg 0%
Leucine 0.013mg 3.071mg 0%
Lysine 0.009mg 2.941mg 0%
Methionine 0.003mg 0.852mg 0%
Phenylalanine 0.009mg 1.71mg 0%
Valine 0.011mg 2.183mg 0%
Histidine 0.003mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +186.5%
Contains more WaterWater +185.7%
Contains more ProteinProtein +4442.9%
Contains more FatsFats +13370%
Contains more OtherOther +1580%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -99.9%
Contains more Mono. FatMonounsaturated fat +21672.2%
Contains more Poly. FatPolyunsaturated fat +1382.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.