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Shortbread vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between shortbread and romano cheese

  • Shortbread has more iron, vitamin B1, and vitamin B3; however, romano cheese is richer in calcium, phosphorus, vitamin B1,2 and zinc.
  • Romano cheese covers your daily calcium needs 105% more than shortbread.
  • Romano cheese has 43 times less vitamin B3 than shortbread. Shortbread has 3.275mg of vitamin B3, while romano cheese has 0.077mg.
  • Shortbread contains less saturated fat.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of romano cheese is 27.

Specific food types used in this comparison are Cookies, shortbread, commercially prepared, plain and Cheese, romano.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 IronIron +287%
Contains more CopperCopper +200%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +1865%
Contains more MagnesiumMagnesium +192.9%
Contains more CalciumCalcium +8084.6%
Contains more ZincZinc +426.5%
Contains more PhosphorusPhosphorus +1051.5%
Contains more SeleniumSelenium +133.9%
~equal in Potassium ~86mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 +960.9%
Contains more Vitamin B1Vitamin B1 +854.1%
Contains more Vitamin B3Vitamin B3 +4153.2%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1057.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1611.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +1657%
Contains more ProteinProtein +492.2%
Contains more WaterWater +758.6%
Contains more OtherOther +552.4%
~equal in Fats ~26.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 -52.6%
Contains more Poly. FatPolyunsaturated fat +1304%
Contains more Mono. FatMonounsaturated fat +16.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Romano cheese DV% diff.
Calcium 13mg 1064mg 105%
Phosphorus 66mg 760mg 99%
Protein 5.37g 31.8g 53%
Polyunsaturated fat 8.326g 0.593g 52%
Vitamin B12 0µg 1.12µg 47%
Sodium 353mg 1433mg 47%
Saturated fat 8.105g 17.115g 41%
Cholesterol 0mg 104mg 35%
Iron 2.98mg 0.77mg 28%
Vitamin B1 0.353mg 0.037mg 26%
Carbs 63.78g 3.63g 20%
Vitamin B3 3.275mg 0.077mg 20%
Zinc 0.49mg 2.58mg 19%
Folate 81µg 7µg 19%
Starch 40.47g 17%
Manganese 0.393mg 0.02mg 16%
Selenium 6.2µg 14.5µg 15%
Vitamin E 2.44mg 0.23mg 15%
Vitamin A 0µg 96µg 11%
Vitamin K 11µg 2.2µg 7%
Copper 0.09mg 0.03mg 7%
Magnesium 14mg 41mg 6%
Calories 514kcal 387kcal 6%
Fiber 1.3g 0g 5%
Vitamin B2 0.314mg 0.37mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 0.9mg 15.4mg 3%
Vitamin D 0IU 20IU 3%
Monounsaturated fat 6.708g 7.838g 3%
Vitamin B5 0.321mg 0.424mg 2%
Vitamin B6 0.071mg 0.085mg 1%
Fats 26.22g 26.94g 1%
Net carbs 62.48g 3.63g N/A
Potassium 88mg 86mg 0%
Sugar 21.65g 0.73g N/A
Trans fat 0.714g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread 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
30%
Shortbread
26%
Romano cheese
Minerals Daily Need Coverage Score
34%
Shortbread
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Shortbread
Shortbread is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Shortbread
Shortbread contains less Sodium (difference - 1080mg)
Which food is lower in Saturated fat?
Shortbread
Shortbread is lower in Saturated fat (difference - 9.01g)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $4.6)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 20.92g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 37)
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.