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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.

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
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.
Tortilla
Tortilla
6
:
4
Romano cheese
Romano cheese
Contains more Iron +394.8%
Contains more Potassium +22.1%
Contains less Sodium -66.4%
Contains more Copper +240%
Contains more Manganese +1240%
Contains more Selenium +14.5%
Contains more Calcium +1420%
Contains more Magnesium +115.8%
Contains more Phosphorus +420.5%
Contains more Zinc +706.3%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +394.8%
Contains more Potassium +22.1%
Contains less Sodium -66.4%
Contains more Copper +240%
Contains more Manganese +1240%
Contains more Selenium +14.5%
Contains more Calcium +1420%
Contains more Magnesium +115.8%
Contains more Phosphorus +420.5%
Contains more Zinc +706.3%

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.
Tortilla
Tortilla
3
:
8
Romano cheese
Romano cheese
Contains more Vitamin B1 +900%
Contains more Vitamin B3 +5257.1%
Contains more Folate +1300%
Contains more Vitamin E +21.1%
Contains more Vitamin B2 +224.6%
Contains more Vitamin B5 +149.4%
Contains more Vitamin B6 +41.7%
Contains more Vitamin K +450%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Romano cheese
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 B1 +900%
Contains more Vitamin B3 +5257.1%
Contains more Folate +1300%
Contains more Vitamin E +21.1%
Contains more Vitamin B2 +224.6%
Contains more Vitamin B5 +149.4%
Contains more Vitamin B6 +41.7%
Contains more Vitamin K +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tortilla
Tortilla
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +1275.8%
Contains more Water +29.3%
Contains more Protein +336.8%
Contains more Fats +2735.8%
Contains more Other +259.4%
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Romano cheese
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 +1275.8%
Contains more Water +29.3%
Contains more Protein +336.8%
Contains more Fats +2735.8%
Contains more Other +259.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tortilla
Tortilla
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +4136.8%
Contains more Polyunsaturated fat +51.7%
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +4136.8%
Contains more Polyunsaturated fat +51.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tortilla 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tortilla Romano cheese Opinion
Net carbs 47.54g 3.63g Tortilla
Protein 7.28g 31.8g Romano cheese
Fats 0.95g 26.94g Romano cheese
Carbs 49.94g 3.63g Tortilla
Calories 237kcal 387kcal Romano cheese
Starch 43.02g Tortilla
Sugar 2.75g 0.73g Romano cheese
Fiber 2.4g 0g Tortilla
Calcium 70mg 1064mg Romano cheese
Iron 3.81mg 0.77mg Tortilla
Magnesium 19mg 41mg Romano cheese
Phosphorus 146mg 760mg Romano cheese
Potassium 105mg 86mg Tortilla
Sodium 482mg 1433mg Tortilla
Zinc 0.32mg 2.58mg Romano cheese
Copper 0.102mg 0.03mg Tortilla
Manganese 0.268mg 0.02mg Tortilla
Selenium 16.6µg 14.5µg Tortilla
Vitamin A 415IU Romano cheese
Vitamin A RAE 96µg Romano cheese
Vitamin E 0.19mg 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin B1 0.37mg 0.037mg Tortilla
Vitamin B2 0.114mg 0.37mg Romano cheese
Vitamin B3 4.125mg 0.077mg Tortilla
Vitamin B5 0.17mg 0.424mg Romano cheese
Vitamin B6 0.06mg 0.085mg Romano cheese
Folate 98µg 7µg Tortilla
Vitamin B12 1.12µg Romano cheese
Vitamin K 0.4µg 2.2µg Romano cheese
Tryptophan 0.06mg 0.429mg Romano cheese
Threonine 0.182mg 1.171mg Romano cheese
Isoleucine 0.286mg 1.685mg Romano cheese
Leucine 0.53mg 3.071mg Romano cheese
Lysine 0.157mg 2.941mg Romano cheese
Methionine 0.122mg 0.852mg Romano cheese
Phenylalanine 0.375mg 1.71mg Romano cheese
Valine 0.326mg 2.183mg Romano cheese
Histidine 0.165mg 1.231mg Romano cheese
Cholesterol 104mg Tortilla
Saturated Fat 0.296g 17.115g Tortilla
Monounsaturated Fat 0.185g 7.838g Romano cheese
Polyunsaturated fat 0.391g 0.593g Romano cheese
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla 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
25%
Tortilla
28%
Romano cheese
Minerals Daily Need Coverage Score
48%
Tortilla
106%
Romano cheese

Comparison summary

Which food contains less Sodium?
Tortilla
Tortilla contains less Sodium (difference - 951mg)
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 16.819g)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $4.6)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.02g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
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.

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.