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  6. Tortilla vs. Romano cheese

Tortilla vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between tortilla and romano cheese

  • Tortilla has more iron, vitamin B1, vitamin B3, and folate, while romano cheese has more calcium, phosphorus, zinc, and vitamin B2.
  • Romano cheese's daily need coverage for calcium is 99% higher.
  • Romano cheese contains 54 times less vitamin B3 than tortilla. Tortilla contains 4.125mg of vitamin B3, while romano cheese contains 0.077mg.
  • The amount of sodium in tortilla is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of tortilla is 52.

The food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Cheese, romano.

Infographic

Tortilla vs Romano cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 +22.1%
Contains more IronIron +394.8%
Contains more CopperCopper +240%
Contains less SodiumSodium -66.4%
Contains more ManganeseManganese +1240%
Contains more SeleniumSelenium +14.5%
Contains more MagnesiumMagnesium +115.8%
Contains more CalciumCalcium +1420%
Contains more ZincZinc +706.3%
Contains more PhosphorusPhosphorus +420.5%

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
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 +900%
Contains more Vitamin B3Vitamin B3 +5257.1%
Contains more FolateFolate +1300%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin B2Vitamin B2 +224.6%
Contains more Vitamin B5Vitamin B5 +149.4%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin KVitamin K +450%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tortilla Romano cheese DV% diff.
Calcium 70mg 1064mg 99%
Phosphorus 146mg 760mg 88%
Saturated fat 0.296g 17.115g 76%
Protein 7.28g 31.8g 49%
Vitamin B12 1.12µg 47%
Sodium 482mg 1433mg 41%
Fats 0.95g 26.94g 40%
Iron 3.81mg 0.77mg 38%
Cholesterol 104mg 35%
Vitamin B1 0.37mg 0.037mg 28%
Vitamin B3 4.125mg 0.077mg 25%
Folate 98µg 7µg 23%
Zinc 0.32mg 2.58mg 21%
Vitamin B2 0.114mg 0.37mg 20%
Monounsaturated fat 0.185g 7.838g 19%
Starch 43.02g 18%
Carbs 49.94g 3.63g 15%
Manganese 0.268mg 0.02mg 11%
Vitamin A 96µg 11%
Fiber 2.4g 0g 10%
Copper 0.102mg 0.03mg 8%
Calories 237kcal 387kcal 8%
Vitamin B5 0.17mg 0.424mg 5%
Magnesium 19mg 41mg 5%
Selenium 16.6µg 14.5µg 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin B6 0.06mg 0.085mg 2%
Vitamin K 0.4µg 2.2µg 2%
Potassium 105mg 86mg 1%
Polyunsaturated fat 0.391g 0.593g 1%
Net carbs 47.54g 3.63g N/A
Sugar 2.75g 0.73g N/A
Vitamin E 0.19mg 0.23mg 0%
Tryptophan 0.06mg 0.429mg 0%
Threonine 0.182mg 1.171mg 0%
Isoleucine 0.286mg 1.685mg 0%
Leucine 0.53mg 3.071mg 0%
Lysine 0.157mg 2.941mg 0%
Methionine 0.122mg 0.852mg 0%
Phenylalanine 0.375mg 1.71mg 0%
Valine 0.326mg 2.183mg 0%
Histidine 0.165mg 1.231mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +1275.8%
Contains more WaterWater +29.3%
Contains more ProteinProtein +336.8%
Contains more FatsFats +2735.8%
Contains more OtherOther +259.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 -98.3%
Contains more Mono. FatMonounsaturated fat +4136.8%
Contains more Poly. FatPolyunsaturated fat +51.7%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.