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  6. Sun-dried tomato vs. Romano cheese

Sun-dried tomato vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between sun-dried tomato and romano cheese

  • Sun-dried tomato is richer in vitamin C, copper, potassium, and iron, yet romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.
  • Sun-dried tomato contains 18 times more potassium than romano cheese. Sun-dried tomato contains 1565mg of potassium, while romano cheese contains 86mg.
  • Sun-dried tomato contains less sodium.

Food types used in this article are Tomatoes, sun-dried, packed in oil, drained and Cheese, romano.

Infographic

Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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 +97.6%
Contains more PotassiumPotassium +1719.8%
Contains more IronIron +248.1%
Contains more CopperCopper +1476.7%
Contains less SodiumSodium -81.4%
Contains more ManganeseManganese +2230%
Contains more CalciumCalcium +2163.8%
Contains more ZincZinc +230.8%
Contains more PhosphorusPhosphorus +446.8%
Contains more SeleniumSelenium +383.3%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 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 +421.6%
Contains more Vitamin B3Vitamin B3 +4614.3%
Contains more Vitamin B5Vitamin B5 +13%
Contains more Vitamin B6Vitamin B6 +275.3%
Contains more FolateFolate +228.6%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.37mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Romano cheese DV% diff.
Vitamin C 101.8mg 0mg 113%
Calcium 47mg 1064mg 102%
Phosphorus 139mg 760mg 89%
Saturated fat 1.893g 17.115g 69%
Protein 5.06g 31.8g 53%
Sodium 266mg 1433mg 51%
Copper 0.473mg 0.03mg 49%
Vitamin B12 0µg 1.12µg 47%
Potassium 1565mg 86mg 44%
Cholesterol 0mg 104mg 35%
Iron 2.68mg 0.77mg 24%
Fiber 5.8g 0g 23%
Vitamin B3 3.63mg 0.077mg 22%
Selenium 3µg 14.5µg 21%
Fats 14.08g 26.94g 20%
Manganese 0.466mg 0.02mg 19%
Vitamin B6 0.319mg 0.085mg 18%
Zinc 0.78mg 2.58mg 16%
Vitamin B1 0.193mg 0.037mg 13%
Magnesium 81mg 41mg 10%
Polyunsaturated fat 2.06g 0.593g 10%
Calories 213kcal 387kcal 9%
Carbs 23.33g 3.63g 7%
Folate 23µg 7µg 4%
Vitamin A 64µg 96µg 4%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin E 0.23mg 2%
Monounsaturated fat 8.663g 7.838g 2%
Vitamin K 2.2µg 2%
Vitamin B5 0.479mg 0.424mg 1%
Vitamin B2 0.383mg 0.37mg 1%
Net carbs 17.53g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.037mg 0.429mg 0%
Threonine 0.128mg 1.171mg 0%
Isoleucine 0.121mg 1.685mg 0%
Leucine 0.185mg 3.071mg 0%
Lysine 0.186mg 2.941mg 0%
Methionine 0.044mg 0.852mg 0%
Phenylalanine 0.131mg 1.71mg 0%
Valine 0.13mg 2.183mg 0%
Histidine 0.077mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 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 +542.7%
Contains more WaterWater +74.2%
Contains more ProteinProtein +528.5%
Contains more FatsFats +91.3%
Contains more OtherOther +81.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 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 -88.9%
Contains more Poly. FatPolyunsaturated fat +247.4%
~equal in Monounsaturated fat ~7.838g

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.