Quinoa vs. Romano cheese — In-Depth Nutrition Comparison
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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.
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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 | +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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
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
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 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 | -98.7% |
| Contains more Poly. FatPolyunsaturated fat | +81.8% |
| Contains more Mono. FatMonounsaturated fat | +1384.5% |
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 | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
11%
26%
Minerals Daily Need Coverage Score
38%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 26)
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1426mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 16.884g)
Which food is cheaper?
Quinoa is cheaper (difference - $4.6)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.