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  6. Garlic powder vs. Romano cheese

Garlic powder vs. Romano cheese — In-Depth Nutrition Comparison

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How are garlic powder and romano cheese different?

  • Garlic powder is richer in vitamin B6, iron, copper, manganese, and fiber, while romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Garlic powder covers your daily need for vitamin B6, 121% more than romano cheese.
  • Garlic powder is lower in sodium.
  • Romano cheese has a higher glycemic index (27) than garlic powder (5).

Spices, garlic powder and Cheese, romano types were used in this article.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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 +87.8%
Contains more PotassiumPotassium +1287.2%
Contains more IronIron +633.8%
Contains more CopperCopper +1676.7%
Contains more ZincZinc +15.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +4795%
Contains more SeleniumSelenium +64.8%
Contains more CalciumCalcium +1246.8%
Contains more PhosphorusPhosphorus +83.6%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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 EVitamin E +191.3%
Contains more Vitamin B1Vitamin B1 +1075.7%
Contains more Vitamin B3Vitamin B3 +933.8%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +1845.9%
Contains more FolateFolate +571.4%
Contains more CholineCholine +338.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +162.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +450%

All nutrients comparison - raw data values

Nutrient Garlic powder Romano cheese DV% diff.
Vitamin B6 1.654mg 0.085mg 121%
Calcium 79mg 1064mg 99%
Saturated fat 0.249g 17.115g 77%
Iron 5.65mg 0.77mg 61%
Sodium 60mg 1433mg 60%
Copper 0.533mg 0.03mg 56%
Phosphorus 414mg 760mg 49%
Vitamin B12 0µg 1.12µg 47%
Manganese 0.979mg 0.02mg 42%
Fats 0.73g 26.94g 40%
Fiber 9g 0g 36%
Cholesterol 0mg 104mg 35%
Vitamin B1 0.435mg 0.037mg 33%
Potassium 1193mg 86mg 33%
Protein 16.55g 31.8g 31%
Carbs 72.73g 3.63g 23%
Monounsaturated fat 0.115g 7.838g 19%
Vitamin B2 0.141mg 0.37mg 18%
Selenium 23.9µg 14.5µg 17%
Vitamin A 0µg 96µg 11%
Folate 47µg 7µg 10%
Choline 67.5mg 15.4mg 9%
Magnesium 77mg 41mg 9%
Vitamin B5 0.743mg 0.424mg 6%
Zinc 2.99mg 2.58mg 4%
Vitamin B3 0.796mg 0.077mg 4%
Polyunsaturated fat 0.178g 0.593g 3%
Calories 331kcal 387kcal 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.67mg 0.23mg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0.4µg 2.2µg 2%
Vitamin C 1.2mg 0mg 1%
Net carbs 63.73g 3.63g N/A
Sugar 2.43g 0.73g N/A
Tryptophan 0.121mg 0.429mg 0%
Threonine 0.374mg 1.171mg 0%
Isoleucine 0.414mg 1.685mg 0%
Leucine 0.728mg 3.071mg 0%
Lysine 0.768mg 2.941mg 0%
Methionine 0.111mg 0.852mg 0%
Phenylalanine 0.525mg 1.71mg 0%
Valine 0.667mg 2.183mg 0%
Histidine 0.263mg 1.231mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 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 +1903.6%
Contains more ProteinProtein +92.1%
Contains more FatsFats +3590.4%
Contains more WaterWater +379.2%
Contains more OtherOther +89.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 -98.5%
Contains more Mono. FatMonounsaturated fat +6715.7%
Contains more Poly. FatPolyunsaturated fat +233.1%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.