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Tomato sauce vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Tomato sauce and Romano cheese

  • Tomato sauce is higher in Copper, yet Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin B2, and Zinc.
  • Romano cheese covers your daily Calcium needs 105% more than Tomato sauce.
  • Tomato sauce contains 4 times more Copper than Romano cheese. While Tomato sauce contains 0.115mg of Copper, Romano cheese contains only 0.03mg.
  • The amount of Sodium in Tomato sauce is lower.

Food varieties used in this article are Tomato sauce, canned, no salt added and Cheese, romano.

Infographic

Tomato sauce 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.
Contains more Iron +24.7%
Contains more Potassium +245.3%
Contains less Sodium -99.2%
Contains more Copper +283.3%
Contains more Manganese +465%
Contains more Calcium +7500%
Contains more Magnesium +173.3%
Contains more Phosphorus +2714.8%
Contains more Zinc +1072.7%
Contains more Selenium +2316.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +24.7%
Contains more Potassium +245.3%
Contains less Sodium -99.2%
Contains more Copper +283.3%
Contains more Manganese +465%
Contains more Calcium +7500%
Contains more Magnesium +173.3%
Contains more Phosphorus +2714.8%
Contains more Zinc +1072.7%
Contains more Selenium +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.
:
Contains more Vitamin E +526.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1187%
Contains more Vitamin B6 +15.3%
Contains more Folate +28.6%
Contains more Vitamin K +27.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +469.2%
Contains more Vitamin B5 +37.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 415
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +526.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1187%
Contains more Vitamin B6 +15.3%
Contains more Folate +28.6%
Contains more Vitamin K +27.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +469.2%
Contains more Vitamin B5 +37.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 415

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +46.3%
Contains more Water +195.3%
Contains more Protein +2550%
Contains more Fats +8880%
Contains more Other +251.8%
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 Carbs +46.3%
Contains more Water +195.3%
Contains more Protein +2550%
Contains more Fats +8880%
Contains more Other +251.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +17713.6%
Contains more Polyunsaturated fat +390.1%
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +17713.6%
Contains more Polyunsaturated fat +390.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato sauce Romano cheese Opinion
Net carbs 3.81g 3.63g Tomato sauce
Protein 1.2g 31.8g Romano cheese
Fats 0.3g 26.94g Romano cheese
Carbs 5.31g 3.63g Tomato sauce
Calories 24kcal 387kcal Romano cheese
Fructose 1.67g Tomato sauce
Sugar 3.56g 0.73g Romano cheese
Fiber 1.5g 0g Tomato sauce
Calcium 14mg 1064mg Romano cheese
Iron 0.96mg 0.77mg Tomato sauce
Magnesium 15mg 41mg Romano cheese
Phosphorus 27mg 760mg Romano cheese
Potassium 297mg 86mg Tomato sauce
Sodium 11mg 1433mg Tomato sauce
Zinc 0.22mg 2.58mg Romano cheese
Copper 0.115mg 0.03mg Tomato sauce
Manganese 0.113mg 0.02mg Tomato sauce
Selenium 0.6µg 14.5µg Romano cheese
Vitamin A 435IU 415IU Tomato sauce
Vitamin A RAE 22µg 96µg Romano cheese
Vitamin E 1.44mg 0.23mg Tomato sauce
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 7mg 0mg Tomato sauce
Vitamin B1 0.024mg 0.037mg Romano cheese
Vitamin B2 0.065mg 0.37mg Romano cheese
Vitamin B3 0.991mg 0.077mg Tomato sauce
Vitamin B5 0.309mg 0.424mg Romano cheese
Vitamin B6 0.098mg 0.085mg Tomato sauce
Folate 9µg 7µg Tomato sauce
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.8µg 2.2µg Tomato sauce
Tryptophan 0.009mg 0.429mg Romano cheese
Threonine 0.037mg 1.171mg Romano cheese
Isoleucine 0.025mg 1.685mg Romano cheese
Leucine 0.034mg 3.071mg Romano cheese
Lysine 0.037mg 2.941mg Romano cheese
Methionine 0.008mg 0.852mg Romano cheese
Phenylalanine 0.036mg 1.71mg Romano cheese
Valine 0.025mg 2.183mg Romano cheese
Histidine 0.02mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Tomato sauce
Saturated Fat 0.041g 17.115g Tomato sauce
Monounsaturated Fat 0.044g 7.838g Romano cheese
Polyunsaturated fat 0.121g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Tomato sauce
28%
Romano cheese
Minerals Daily Need Coverage Score
15%
Tomato sauce
106%
Romano cheese

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 1422mg)
Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 17.074g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $4.6)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.83g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 4)
Which food is richer in minerals?
?
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?
?
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.

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.