Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Orange vs. Romano cheese — In-Depth Nutrition Comparison

Compare

How are oranges and romano cheese different?

  • Oranges are richer in vitamin C, while romano cheese is higher in phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc.
  • Romano cheese covers your daily need for phosphorus, 107% more than oranges.
  • Oranges are lower in saturated fat.
  • Oranges have a higher glycemic index (45) than romano cheese (27).

Oranges, raw, all commercial varieties and Cheese, romano types were used in this article.

Infographic

Orange 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.
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +110.5%
Contains more CopperCopper +50%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +25%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +2560%
Contains more IronIron +670%
Contains more ZincZinc +3585.7%
Contains more PhosphorusPhosphorus +5328.6%
Contains more SeleniumSelenium +2800%

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.
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +135.1%
Contains more Vitamin B3Vitamin B3 +266.2%
Contains more FolateFolate +328.6%
Contains more Vitamin AVitamin A +772.7%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +825%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +223.7%
Contains more WaterWater +180.7%
Contains more ProteinProtein +3283%
Contains more FatsFats +22350%
Contains more OtherOther +1427.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 +33978.3%
Contains more Poly. FatPolyunsaturated fat +2272%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Orange Romano cheese DV% diff.
Phosphorus 14mg 760mg 107%
Calcium 40mg 1064mg 102%
Saturated fat 0.015g 17.115g 78%
Protein 0.94g 31.8g 62%
Sodium 0mg 1433mg 62%
Vitamin C 53.2mg 0mg 59%
Vitamin B12 0µg 1.12µg 47%
Fats 0.12g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.5µg 14.5µg 25%
Vitamin B2 0.04mg 0.37mg 25%
Zinc 0.07mg 2.58mg 23%
Monounsaturated fat 0.023g 7.838g 20%
Calories 47kcal 387kcal 17%
Fiber 2.4g 0g 10%
Vitamin A 11µg 96µg 9%
Iron 0.1mg 0.77mg 8%
Magnesium 10mg 41mg 7%
Folate 30µg 7µg 6%
Polyunsaturated fat 0.025g 0.593g 4%
Vitamin B1 0.087mg 0.037mg 4%
Vitamin D 0IU 20IU 3%
Carbs 11.75g 3.63g 3%
Vitamin D 0µg 0.5µg 3%
Potassium 181mg 86mg 3%
Vitamin B5 0.25mg 0.424mg 3%
Copper 0.045mg 0.03mg 2%
Vitamin K 0µg 2.2µg 2%
Vitamin B6 0.06mg 0.085mg 2%
Vitamin B3 0.282mg 0.077mg 1%
Choline 8.4mg 15.4mg 1%
Net carbs 9.35g 3.63g N/A
Sugar 9.35g 0.73g N/A
Vitamin E 0.18mg 0.23mg 0%
Manganese 0.025mg 0.02mg 0%
Tryptophan 0.009mg 0.429mg 0%
Threonine 0.015mg 1.171mg 0%
Isoleucine 0.025mg 1.685mg 0%
Leucine 0.023mg 3.071mg 0%
Lysine 0.047mg 2.941mg 0%
Methionine 0.02mg 0.852mg 0%
Phenylalanine 0.031mg 1.71mg 0%
Valine 0.04mg 2.183mg 0%
Histidine 0.018mg 1.231mg 0%

Which food is preferable for your diet?

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

People also compare

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
21%
Orange
26%
Romano cheese
Minerals Daily Need Coverage Score
7%
Orange
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 8.62g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 17.1g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $4.2)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.