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  6. Rye vs. Romano cheese

Rye vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between rye and romano cheese

  • Rye has more manganese, fiber, copper, and vitamin B3; however, romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Rye covers your daily manganese needs 111% more than romano cheese.
  • Rye contains less saturated fat.

Specific food types used in this comparison are Rye grain and Cheese, romano.

Infographic

Rye 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.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +168.3%
Contains more PotassiumPotassium +493%
Contains more IronIron +241.6%
Contains more CopperCopper +1123.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +12785%
Contains more CalciumCalcium +4333.3%
Contains more PhosphorusPhosphorus +128.9%
~equal in Zinc ~2.58mg
~equal in Selenium ~14.5µg

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +269.6%
Contains more Vitamin B1Vitamin B1 +754.1%
Contains more Vitamin B3Vitamin B3 +5445.5%
Contains more Vitamin B5Vitamin B5 +243.4%
Contains more Vitamin B6Vitamin B6 +245.9%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +442.9%
Contains more CholineCholine +97.4%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rye Romano cheese DV% diff.
Manganese 2.577mg 0.02mg 111%
Calcium 24mg 1064mg 104%
Saturated fat 0.197g 17.115g 77%
Sodium 2mg 1433mg 62%
Phosphorus 332mg 760mg 61%
Fiber 15.1g 0g 60%
Vitamin B12 0µg 1.12µg 47%
Protein 10.34g 31.8g 43%
Fats 1.63g 26.94g 39%
Copper 0.367mg 0.03mg 37%
Cholesterol 0mg 104mg 35%
Vitamin B3 4.27mg 0.077mg 26%
Carbs 75.86g 3.63g 24%
Vitamin B1 0.316mg 0.037mg 23%
Iron 2.63mg 0.77mg 23%
Vitamin B5 1.456mg 0.424mg 21%
Monounsaturated fat 0.208g 7.838g 19%
Magnesium 110mg 41mg 16%
Vitamin B6 0.294mg 0.085mg 16%
Potassium 510mg 86mg 12%
Vitamin A 1µg 96µg 11%
Vitamin B2 0.251mg 0.37mg 9%
Folate 38µg 7µg 8%
Vitamin E 0.85mg 0.23mg 4%
Vitamin K 5.9µg 2.2µg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Choline 30.4mg 15.4mg 3%
Calories 338kcal 387kcal 2%
Selenium 13.9µg 14.5µg 1%
Zinc 2.65mg 2.58mg 1%
Polyunsaturated fat 0.767g 0.593g 1%
Net carbs 60.76g 3.63g N/A
Sugar 0.98g 0.73g N/A
Tryptophan 0.108mg 0.429mg 0%
Threonine 0.289mg 1.171mg 0%
Isoleucine 0.208mg 1.685mg 0%
Leucine 0.563mg 3.071mg 0%
Lysine 0.286mg 2.941mg 0%
Methionine 0.153mg 0.852mg 0%
Phenylalanine 0.435mg 1.71mg 0%
Valine 0.317mg 2.183mg 0%
Histidine 0.189mg 1.231mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +1989.8%
Contains more ProteinProtein +207.5%
Contains more FatsFats +1552.8%
Contains more WaterWater +191.6%
Contains more OtherOther +328%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -98.8%
Contains more Poly. FatPolyunsaturated fat +29.3%
Contains more Mono. FatMonounsaturated fat +3668.3%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.