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  6. Semolina vs. Romano cheese

Semolina vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between semolina and romano cheese

  • Semolina is richer in manganese, vitamin B3, vitamin B6, and copper, yet romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Daily need coverage for calcium for romano cheese is 99% higher.
  • Semolina contains 66 times more vitamin B3 than romano cheese. Semolina contains 5.048mg of vitamin B3, while romano cheese contains 0.077mg.
  • Semolina contains less saturated fat.
  • Romano cheese has a lower glycemic index than semolina.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Cheese, romano.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 PotassiumPotassium +102.3%
Contains more CopperCopper +846.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +5075%
Contains more SeleniumSelenium +37.2%
Contains more MagnesiumMagnesium +51.9%
Contains more CalciumCalcium +1398.6%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +396.7%
~equal in Iron ~0.77mg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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 B1Vitamin B1 +505.4%
Contains more Vitamin B3Vitamin B3 +6455.8%
Contains more Vitamin B5Vitamin B5 +58.5%
Contains more Vitamin B6Vitamin B6 +431.8%
Contains more FolateFolate +14.3%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Semolina Romano cheese DV% diff.
Calcium 71mg 1064mg 99%
Phosphorus 153mg 760mg 87%
Saturated fat 0.294g 17.115g 76%
Sodium 2mg 1433mg 62%
Protein 7.51g 31.8g 49%
Vitamin B12 0µg 1.12µg 47%
Manganese 1.035mg 0.02mg 44%
Fats 1.03g 26.94g 40%
Cholesterol 0mg 104mg 35%
Vitamin B3 5.048mg 0.077mg 31%
Vitamin B6 0.452mg 0.085mg 28%
Copper 0.284mg 0.03mg 28%
Starch 68.29g 28%
Carbs 80.89g 3.63g 26%
Vitamin B2 0.05mg 0.37mg 25%
Monounsaturated fat 0.258g 7.838g 19%
Vitamin B1 0.224mg 0.037mg 16%
Zinc 1.02mg 2.58mg 14%
Vitamin A 96µg 11%
Selenium 19.9µg 14.5µg 10%
Fiber 1.8g 0g 7%
Vitamin B5 0.672mg 0.424mg 5%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Potassium 174mg 86mg 3%
Magnesium 27mg 41mg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0.1µg 2.2µg 2%
Polyunsaturated fat 0.322g 0.593g 2%
Calories 374kcal 387kcal 1%
Vitamin E 0.03mg 0.23mg 1%
Net carbs 79.09g 3.63g N/A
Iron 0.74mg 0.77mg 0%
Sugar 0.33g 0.73g N/A
Folate 8µg 7µg 0%
Tryptophan 0.103mg 0.429mg 0%
Threonine 0.271mg 1.171mg 0%
Isoleucine 0.339mg 1.685mg 0%
Leucine 0.656mg 3.071mg 0%
Lysine 0.215mg 2.941mg 0%
Methionine 0.183mg 0.852mg 0%
Phenylalanine 0.398mg 1.71mg 0%
Valine 0.47mg 2.183mg 0%
Histidine 0.185mg 1.231mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +2128.4%
Contains more ProteinProtein +323.4%
Contains more FatsFats +2515.5%
Contains more WaterWater +213.5%
Contains more OtherOther +846.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 -98.3%
Contains more Mono. FatMonounsaturated fat +2938%
Contains more Poly. FatPolyunsaturated fat +84.2%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.