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Saffron vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between saffron and romano cheese

  • Saffron is higher in manganese, iron, vitamin C, vitamin B6, magnesium, and potassium, yet romano cheese is higher in calcium and phosphorus.
  • Saffron covers your daily manganese needs 1234% more than romano cheese.
  • The amount of sodium in saffron is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Spices, saffron and Cheese, romano.

Infographic

Saffron vs Romano cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +543.9%
Contains more PotassiumPotassium +1904.7%
Contains more IronIron +1341.6%
Contains more CopperCopper +993.3%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +141940%
Contains more CalciumCalcium +858.6%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +201.6%
Contains more SeleniumSelenium +158.9%

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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 +210.8%
Contains more Vitamin B3Vitamin B3 +1796.1%
Contains more Vitamin B6Vitamin B6 +1088.2%
Contains more FolateFolate +1228.6%
Contains more Vitamin AVitamin A +255.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +1700.8%
Contains more ProteinProtein +178.2%
Contains more FatsFats +360.5%
Contains more WaterWater +159.7%
Contains more OtherOther +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -90.7%
Contains more Poly. FatPolyunsaturated fat +248.6%
Contains more Mono. FatMonounsaturated fat +1727%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Romano cheese DV% diff.
Manganese 28.408mg 0.02mg 1234%
Iron 11.1mg 0.77mg 129%
Calcium 111mg 1064mg 95%
Vitamin C 80.8mg 0mg 90%
Phosphorus 252mg 760mg 73%
Vitamin B6 1.01mg 0.085mg 71%
Saturated fat 1.586g 17.115g 71%
Sodium 148mg 1433mg 56%
Magnesium 264mg 41mg 53%
Potassium 1724mg 86mg 48%
Vitamin B12 0µg 1.12µg 47%
Protein 11.43g 31.8g 41%
Cholesterol 0mg 104mg 35%
Copper 0.328mg 0.03mg 33%
Fats 5.85g 26.94g 32%
Folate 93µg 7µg 22%
Carbs 65.37g 3.63g 21%
Monounsaturated fat 0.429g 7.838g 19%
Selenium 5.6µg 14.5µg 16%
Fiber 3.9g 0g 16%
Zinc 1.09mg 2.58mg 14%
Polyunsaturated fat 2.067g 0.593g 10%
Vitamin B3 1.46mg 0.077mg 9%
Vitamin A 27µg 96µg 8%
Vitamin B2 0.267mg 0.37mg 8%
Vitamin B5 0.424mg 8%
Vitamin B1 0.115mg 0.037mg 7%
Calories 310kcal 387kcal 4%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Net carbs 61.47g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

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

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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
54%
Saffron
26%
Romano cheese
Minerals Daily Need Coverage Score
479%
Saffron
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 1285mg)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 15.529g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 43)
Which food is richer in minerals?
?
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?
?
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.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.