Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Quinoa
  5. Compare
  6. Quinoa vs. Romano cheese

Quinoa vs. Romano cheese — In-Depth Nutrition Comparison

Compare

A recap on differences between quinoa and romano cheese

  • Quinoa is higher in manganese and copper, yet romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, and vitamin B2.
  • Romano cheese covers your daily calcium needs 105% more than quinoa.
  • Quinoa contains 32 times more manganese than romano cheese. While quinoa contains 0.631mg of manganese, romano cheese contains only 0.02mg.
  • The amount of saturated fat in quinoa is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Quinoa, cooked and Cheese, romano.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +56.1%
Contains more PotassiumPotassium +100%
Contains more IronIron +93.5%
Contains more CopperCopper +540%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3055%
Contains more CalciumCalcium +6158.8%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +417.9%

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.
Quinoa
Quinoa
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +173.9%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B3Vitamin B3 +435.1%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more FolateFolate +500%
Contains more CholineCholine +49.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Quinoa Romano cheese DV% diff.
Calcium 17mg 1064mg 105%
Phosphorus 152mg 760mg 87%
Saturated fat 0.231g 17.115g 77%
Sodium 7mg 1433mg 62%
Protein 4.4g 31.8g 55%
Vitamin B12 0µg 1.12µg 47%
Fats 1.92g 26.94g 38%
Cholesterol 0mg 104mg 35%
Manganese 0.631mg 0.02mg 27%
Selenium 2.8µg 14.5µg 21%
Vitamin B2 0.11mg 0.37mg 20%
Monounsaturated fat 0.528g 7.838g 18%
Copper 0.192mg 0.03mg 18%
Zinc 1.09mg 2.58mg 14%
Calories 120kcal 387kcal 13%
Fiber 2.8g 0g 11%
Vitamin A 0µg 96µg 11%
Folate 42µg 7µg 9%
Iron 1.49mg 0.77mg 9%
Vitamin B5 0.424mg 8%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.037mg 6%
Carbs 21.3g 3.63g 6%
Magnesium 64mg 41mg 5%
Vitamin D 0µg 0.5µg 3%
Potassium 172mg 86mg 3%
Vitamin E 0.63mg 0.23mg 3%
Vitamin B6 0.123mg 0.085mg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 1.078g 0.593g 3%
Vitamin B3 0.412mg 0.077mg 2%
Vitamin K 0µg 2.2µg 2%
Choline 23mg 15.4mg 1%
Net carbs 18.5g 3.63g N/A
Sugar 0.87g 0.73g N/A
Tryptophan 0.052mg 0.429mg 0%
Threonine 0.131mg 1.171mg 0%
Isoleucine 0.157mg 1.685mg 0%
Leucine 0.261mg 3.071mg 0%
Lysine 0.239mg 2.941mg 0%
Methionine 0.096mg 0.852mg 0%
Phenylalanine 0.185mg 1.71mg 0%
Valine 0.185mg 2.183mg 0%
Histidine 0.127mg 1.231mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +486.8%
Contains more WaterWater +131.7%
Contains more ProteinProtein +622.7%
Contains more FatsFats +1303.1%
Contains more OtherOther +772.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -98.7%
Contains more Poly. FatPolyunsaturated fat +81.8%
Contains more Mono. FatMonounsaturated fat +1384.5%

People also compare

Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice
Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.