Spelt vs. Romano cheese — In-Depth Nutrition Comparison
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How are spelt and romano cheese different?
- Spelt is richer in manganese, copper, iron, fiber, and vitamin B3, while romano cheese is higher in calcium, phosphorus, and vitamin B12.
- Spelt covers your daily need for manganese, 129% more than romano cheese.
- Spelt is lower in saturated fat.
- Spelt has a higher glycemic index (63) than romano cheese (27).
Spelt, uncooked and Cheese, romano types were used in this article.
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.
| Contains more MagnesiumMagnesium | +231.7% |
| Contains more PotassiumPotassium | +351.2% |
| Contains more IronIron | +476.6% |
| Contains more CopperCopper | +1603.3% |
| Contains more ZincZinc | +27.1% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +14815% |
| Contains more CalciumCalcium | +3840.7% |
| Contains more PhosphorusPhosphorus | +89.5% |
| Contains more SeleniumSelenium | +23.9% |
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 | +243.5% |
| Contains more Vitamin B1Vitamin B1 | +883.8% |
| Contains more Vitamin B3Vitamin B3 | +8787% |
| Contains more Vitamin B5Vitamin B5 | +151.9% |
| Contains more Vitamin B6Vitamin B6 | +170.6% |
| Contains more Vitamin KVitamin K | +63.6% |
| Contains more FolateFolate | +542.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +227.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.02mg | 129% |
| Calcium | 27mg | 1064mg | 104% |
| Saturated fat | 0.406g | 17.115g | 76% |
| Sodium | 8mg | 1433mg | 62% |
| Copper | 0.511mg | 0.03mg | 53% |
| Phosphorus | 401mg | 760mg | 51% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Iron | 4.44mg | 0.77mg | 46% |
| Fiber | 10.7g | 0g | 43% |
| Vitamin B3 | 6.843mg | 0.077mg | 42% |
| Fats | 2.43g | 26.94g | 38% |
| Cholesterol | 0mg | 104mg | 35% |
| Protein | 14.57g | 31.8g | 34% |
| Vitamin B1 | 0.364mg | 0.037mg | 27% |
| Magnesium | 136mg | 41mg | 23% |
| Starch | 53.92g | 22% | |
| Carbs | 70.19g | 3.63g | 22% |
| Vitamin B2 | 0.113mg | 0.37mg | 20% |
| Monounsaturated fat | 0.445g | 7.838g | 18% |
| Vitamin B5 | 1.068mg | 0.424mg | 13% |
| Vitamin A | 0µg | 96µg | 11% |
| Vitamin B6 | 0.23mg | 0.085mg | 11% |
| Folate | 45µg | 7µg | 10% |
| Potassium | 388mg | 86mg | 9% |
| Zinc | 3.28mg | 2.58mg | 6% |
| Selenium | 11.7µg | 14.5µg | 5% |
| Vitamin E | 0.79mg | 0.23mg | 4% |
| Polyunsaturated fat | 1.258g | 0.593g | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Calories | 338kcal | 387kcal | 2% |
| Vitamin K | 3.6µg | 2.2µg | 1% |
| Net carbs | 59.49g | 3.63g | N/A |
| Sugar | 6.82g | 0.73g | N/A |
| Tryptophan | 0.132mg | 0.429mg | 0% |
| Threonine | 0.443mg | 1.171mg | 0% |
| Isoleucine | 0.552mg | 1.685mg | 0% |
| Leucine | 1.07mg | 3.071mg | 0% |
| Lysine | 0.409mg | 2.941mg | 0% |
| Methionine | 0.258mg | 0.852mg | 0% |
| Phenylalanine | 0.737mg | 1.71mg | 0% |
| Valine | 0.681mg | 2.183mg | 0% |
| Histidine | 0.36mg | 1.231mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +1833.6% |
| Contains more ProteinProtein | +118.3% |
| Contains more FatsFats | +1008.6% |
| Contains more WaterWater | +180.5% |
| Contains more OtherOther | +275.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 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 | -97.6% |
| Contains more Poly. FatPolyunsaturated fat | +112.1% |
| Contains more Mono. FatMonounsaturated fat | +1661.3% |