Tempeh vs. Romano cheese — In-Depth Nutrition Comparison
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Important differences between tempeh and romano cheese
- Tempeh has more copper, manganese, and iron; however, romano cheese has more calcium, phosphorus, vitamin B12, and selenium.
- Romano cheese's daily need coverage for calcium is 95% more.
- Tempeh has 65 times more manganese than romano cheese. Tempeh has 1.3mg of manganese, while romano cheese has 0.02mg.
- Tempeh is lower in saturated fat.
- Romano cheese has a higher glycemic index than tempeh.
The food varieties used in the comparison are Tempeh 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 | +379.1% |
| Contains more IronIron | +250.6% |
| Contains more CopperCopper | +1766.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +6400% |
| Contains more CalciumCalcium | +858.6% |
| Contains more ZincZinc | +126.3% |
| Contains more PhosphorusPhosphorus | +185.7% |
| Contains more SeleniumSelenium | +∞% |
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 B1Vitamin B1 | +110.8% |
| Contains more Vitamin B3Vitamin B3 | +3328.6% |
| Contains more Vitamin B6Vitamin B6 | +152.9% |
| Contains more FolateFolate | +242.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +52.5% |
| Contains more Vitamin B12Vitamin B12 | +1300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +110.5% |
| Contains more WaterWater | +93% |
| Contains more ProteinProtein | +56.7% |
| Contains more FatsFats | +149.4% |
| Contains more OtherOther | +314.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 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 | -85.2% |
| Contains more Poly. FatPolyunsaturated fat | +625.1% |
| Contains more Mono. FatMonounsaturated fat | +144.6% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 111mg | 1064mg | 95% |
| Phosphorus | 266mg | 760mg | 71% |
| Saturated fat | 2.539g | 17.115g | 66% |
| Sodium | 9mg | 1433mg | 62% |
| Copper | 0.56mg | 0.03mg | 59% |
| Manganese | 1.3mg | 0.02mg | 56% |
| Vitamin B12 | 0.08µg | 1.12µg | 43% |
| Cholesterol | 0mg | 104mg | 35% |
| Selenium | 0µg | 14.5µg | 26% |
| Fats | 10.8g | 26.94g | 25% |
| Polyunsaturated fat | 4.3g | 0.593g | 25% |
| Iron | 2.7mg | 0.77mg | 24% |
| Protein | 20.29g | 31.8g | 23% |
| Vitamin B3 | 2.64mg | 0.077mg | 16% |
| Zinc | 1.14mg | 2.58mg | 13% |
| Monounsaturated fat | 3.205g | 7.838g | 12% |
| Vitamin A | 0µg | 96µg | 11% |
| Calories | 192kcal | 387kcal | 10% |
| Vitamin B6 | 0.215mg | 0.085mg | 10% |
| Magnesium | 81mg | 41mg | 10% |
| Potassium | 412mg | 86mg | 10% |
| Folate | 24µg | 7µg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin B1 | 0.078mg | 0.037mg | 3% |
| Vitamin B5 | 0.278mg | 0.424mg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin K | 2.2µg | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Vitamin B2 | 0.358mg | 0.37mg | 1% |
| Carbs | 7.64g | 3.63g | 1% |
| Net carbs | 7.64g | 3.63g | N/A |
| Sugar | 0.73g | N/A | |
| Tryptophan | 0.194mg | 0.429mg | 0% |
| Threonine | 0.796mg | 1.171mg | 0% |
| Isoleucine | 0.88mg | 1.685mg | 0% |
| Leucine | 1.43mg | 3.071mg | 0% |
| Lysine | 0.908mg | 2.941mg | 0% |
| Methionine | 0.175mg | 0.852mg | 0% |
| Phenylalanine | 0.893mg | 1.71mg | 0% |
| Valine | 0.92mg | 2.183mg | 0% |
| Histidine | 0.466mg | 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
19%
26%
Minerals Daily Need Coverage Score
73%
106%
Comparison summary
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 1424mg)
Which food is lower in Saturated fat?
Tempeh is lower in Saturated fat (difference - 14.576g)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 12)
Which food is cheaper?
Tempeh is cheaper (difference - $4.6)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
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.