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  6. Maple syrup vs. Romano cheese

Maple syrup vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between maple syrup and romano cheese

  • Maple syrup has more manganese and vitamin B2, while romano cheese has more phosphorus, calcium, vitamin B12, selenium, and zinc.
  • Maple syrup's daily need coverage for manganese is 126% higher.
  • Romano cheese contains 3 times less vitamin B2 than maple syrup. Maple syrup contains 1.27mg of vitamin B2, while romano cheese contains 0.37mg.
  • The amount of sodium in maple syrup is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of maple syrup is 54.

The food types used in this comparison are Syrups, maple and Cheese, romano.

Infographic

Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
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 PotassiumPotassium +146.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +14440%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +943.1%
Contains more IronIron +600%
Contains more CopperCopper +66.7%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +37900%
Contains more SeleniumSelenium +2316.7%

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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 B1Vitamin B1 +78.4%
Contains more Vitamin B2Vitamin B2 +243.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +1077.8%
Contains more Vitamin B6Vitamin B6 +4150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +862.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.077mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 +1746.8%
Contains more ProteinProtein +79400%
Contains more FatsFats +44800%
Contains more OtherOther +1329.8%
~equal in Water ~30.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 -100%
Contains more Mono. FatMonounsaturated fat +71154.5%
Contains more Poly. FatPolyunsaturated fat +3388.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple syrup Romano cheese DV% diff.
Manganese 2.908mg 0.02mg 126%
Phosphorus 2mg 760mg 108%
Calcium 102mg 1064mg 96%
Saturated fat 0.007g 17.115g 78%
Vitamin B2 1.27mg 0.37mg 69%
Protein 0.04g 31.8g 64%
Sodium 12mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Fats 0.06g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.6µg 14.5µg 25%
Carbs 67.04g 3.63g 21%
Monounsaturated fat 0.011g 7.838g 20%
Vitamin A 0µg 96µg 11%
Zinc 1.47mg 2.58mg 10%
Iron 0.11mg 0.77mg 8%
Vitamin B5 0.036mg 0.424mg 8%
Calories 260kcal 387kcal 6%
Vitamin B6 0.002mg 0.085mg 6%
Magnesium 21mg 41mg 5%
Potassium 212mg 86mg 4%
Polyunsaturated fat 0.017g 0.593g 4%
Vitamin D 0µg 0.5µg 3%
Choline 1.6mg 15.4mg 3%
Vitamin D 0IU 20IU 3%
Folate 0µg 7µg 2%
Vitamin B1 0.066mg 0.037mg 2%
Vitamin K 0µg 2.2µg 2%
Vitamin E 0mg 0.23mg 2%
Copper 0.018mg 0.03mg 1%
Fructose 0.52g 1%
Net carbs 67.04g 3.63g N/A
Sugar 60.46g 0.73g N/A
Vitamin B3 0.081mg 0.077mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup 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
24%
Maple syrup
26%
Romano cheese
Minerals Daily Need Coverage Score
50%
Maple syrup
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 59.73g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 1421mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 17.108g)
Which food is cheaper?
Maple syrup
Maple syrup is cheaper (difference - $0.6)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.