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  6. Tamarind vs. Romano cheese

Tamarind vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between tamarind and romano cheese

  • Tamarind has more vitamin B1 and iron; however, romano cheese is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Romano cheese covers your daily calcium needs 99% more than tamarind.
  • Romano cheese has 12 times less vitamin B1 than tamarind. Tamarind has 0.428mg of vitamin B1, while romano cheese has 0.037mg.
  • Tamarind contains less sodium.

Specific food types used in this comparison are Tamarinds, raw and Cheese, romano.

Infographic

Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
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 +124.4%
Contains more PotassiumPotassium +630.2%
Contains more IronIron +263.6%
Contains more CopperCopper +186.7%
Contains less SodiumSodium -98%
Contains more CalciumCalcium +1337.8%
Contains more ZincZinc +2480%
Contains more PhosphorusPhosphorus +572.6%
Contains more SeleniumSelenium +1015.4%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
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 +1056.8%
Contains more Vitamin B3Vitamin B3 +2416.9%
Contains more Vitamin KVitamin K +27.3%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +143.4%
Contains more Vitamin B5Vitamin B5 +196.5%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +79.1%

All nutrients comparison - raw data values

Nutrient Tamarind Romano cheese DV% diff.
Calcium 74mg 1064mg 99%
Phosphorus 113mg 760mg 92%
Saturated fat 0.272g 17.115g 77%
Sodium 28mg 1433mg 61%
Protein 2.8g 31.8g 58%
Vitamin B12 0µg 1.12µg 47%
Fats 0.6g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin B1 0.428mg 0.037mg 33%
Iron 2.8mg 0.77mg 25%
Selenium 1.3µg 14.5µg 24%
Zinc 0.1mg 2.58mg 23%
Fiber 5.1g 0g 20%
Carbs 62.5g 3.63g 20%
Monounsaturated fat 0.181g 7.838g 19%
Vitamin B2 0.152mg 0.37mg 17%
Potassium 628mg 86mg 16%
Magnesium 92mg 41mg 12%
Vitamin B3 1.938mg 0.077mg 12%
Vitamin A 2µg 96µg 10%
Calories 239kcal 387kcal 7%
Copper 0.086mg 0.03mg 6%
Vitamin B5 0.143mg 0.424mg 6%
Polyunsaturated fat 0.059g 0.593g 4%
Vitamin C 3.5mg 0mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Folate 14µg 7µg 2%
Manganese 0.02mg 1%
Vitamin E 0.1mg 0.23mg 1%
Vitamin B6 0.066mg 0.085mg 1%
Choline 8.6mg 15.4mg 1%
Net carbs 57.4g 3.63g N/A
Sugar 38.8g 0.73g N/A
Vitamin K 2.8µg 2.2µg 0%
Tryptophan 0.018mg 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 0.139mg 2.941mg 0%
Methionine 0.014mg 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 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 +1621.8%
Contains more ProteinProtein +1035.7%
Contains more FatsFats +4390%
Contains more OtherOther +148.9%
~equal in Water ~30.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 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 -98.4%
Contains more Mono. FatMonounsaturated fat +4230.4%
Contains more Poly. FatPolyunsaturated fat +905.1%

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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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.