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
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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 | +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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
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
Saturated fat:
Sat. Fat
1.893 g
Monounsaturated fat:
Mono. Fat
8.663 g
Polyunsaturated fat:
Poly. Fat
2.06 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 | -88.9% |
| Contains more Poly. FatPolyunsaturated fat | +247.4% |
~equal in
Monounsaturated fat
~7.838g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
53%
26%
Minerals Daily Need Coverage Score
66%
106%
Comparison summary
Which food is lower in Cholesterol?
Sun-dried tomato is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Sun-dried tomato contains less Sodium (difference - 1167mg)
Which food is lower in Saturated fat?
Sun-dried tomato is lower in Saturated fat (difference - 15.222g)
Which food is cheaper?
Sun-dried tomato is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 3)
Which food is richer in minerals?
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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?
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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.