Pasta vs. Romano cheese — In-Depth Nutrition Comparison
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Important differences between pasta and romano cheese
- Pasta has more vitamin B1 and folate; however, romano cheese has more calcium, phosphorus, vitamin B12, zinc, and vitamin B2.
- Romano cheese's daily need coverage for calcium is 106% more.
- Pasta has 9 times more folate than romano cheese. Pasta has 64µg of folate, while romano cheese has 7µg.
- Pasta is lower in cholesterol.
- Pasta has a higher glycemic index than romano cheese.
The food varieties used in the comparison are Pasta, fresh-refrigerated, plain, cooked and Cheese, romano.
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.
| Contains more IronIron | +48.1% |
| Contains more CopperCopper | +210% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +1020% |
| Contains more MagnesiumMagnesium | +127.8% |
| Contains more CalciumCalcium | +17633.3% |
| Contains more PotassiumPotassium | +258.3% |
| Contains more ZincZinc | +360.7% |
| Contains more PhosphorusPhosphorus | +1106.3% |
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 B1Vitamin B1 | +464.9% |
| Contains more Vitamin B3Vitamin B3 | +1188.3% |
| Contains more FolateFolate | +814.3% |
| Contains more Vitamin AVitamin A | +1500% |
| Contains more Vitamin B2Vitamin B2 | +146.7% |
| Contains more Vitamin B5Vitamin B5 | +131.7% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more Vitamin B12Vitamin B12 | +700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +586.8% |
| Contains more WaterWater | +121.8% |
| Contains more ProteinProtein | +517.5% |
| Contains more FatsFats | +2465.7% |
| Contains more OtherOther | +2067.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.15 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 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 | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +6221% |
| Contains more Poly. FatPolyunsaturated fat | +38.2% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 6mg | 1064mg | 106% |
| Phosphorus | 63mg | 760mg | 100% |
| Saturated fat | 0.15g | 17.115g | 77% |
| Sodium | 6mg | 1433mg | 62% |
| Protein | 5.15g | 31.8g | 53% |
| Vitamin B12 | 0.14µg | 1.12µg | 41% |
| Fats | 1.05g | 26.94g | 40% |
| Selenium | 14.5µg | 26% | |
| Cholesterol | 33mg | 104mg | 24% |
| Monounsaturated fat | 0.124g | 7.838g | 19% |
| Zinc | 0.56mg | 2.58mg | 18% |
| Vitamin B2 | 0.15mg | 0.37mg | 17% |
| Vitamin B1 | 0.209mg | 0.037mg | 14% |
| Folate | 64µg | 7µg | 14% |
| Calories | 131kcal | 387kcal | 13% |
| Vitamin A | 6µg | 96µg | 10% |
| Manganese | 0.224mg | 0.02mg | 9% |
| Copper | 0.093mg | 0.03mg | 7% |
| Carbs | 24.93g | 3.63g | 7% |
| Vitamin B3 | 0.992mg | 0.077mg | 6% |
| Iron | 1.14mg | 0.77mg | 5% |
| Magnesium | 18mg | 41mg | 5% |
| Vitamin B5 | 0.183mg | 0.424mg | 5% |
| Vitamin B6 | 0.034mg | 0.085mg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 20IU | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Potassium | 24mg | 86mg | 2% |
| Vitamin K | 2.2µg | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Polyunsaturated fat | 0.429g | 0.593g | 1% |
| Net carbs | 24.93g | 3.63g | N/A |
| Sugar | 0.73g | N/A | |
| Tryptophan | 0.065mg | 0.429mg | 0% |
| Threonine | 0.134mg | 1.171mg | 0% |
| Isoleucine | 0.197mg | 1.685mg | 0% |
| Leucine | 0.348mg | 3.071mg | 0% |
| Lysine | 0.097mg | 2.941mg | 0% |
| Methionine | 0.079mg | 0.852mg | 0% |
| Phenylalanine | 0.247mg | 1.71mg | 0% |
| Valine | 0.217mg | 2.183mg | 0% |
| Histidine | 0.103mg | 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
15%
26%
Minerals Daily Need Coverage Score
16%
106%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Pasta is lower in Cholesterol (difference - 71mg)
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 1427mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 16.965g)
Which food is cheaper?
Pasta is cheaper (difference - $1.6)