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  6. Walnut vs. Romano cheese

Walnut vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between Walnut and Romano cheese

  • Walnut has more Copper, Manganese, Vitamin B6, and Magnesium, however, Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12.
  • Walnut covers your daily need of Copper 173% more than Romano cheese.
  • Walnut has 171 times more Manganese than Romano cheese. While Walnut has 3.414mg of Manganese, Romano cheese has only 0.02mg.
  • Walnut has less Saturated Fat.

These are the specific foods used in this comparison Nuts, walnuts, english and Cheese, romano.

Infographic

Walnut 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.
Walnut
Walnut
7
:
3
Romano cheese
Romano cheese
Contains more Iron +277.9%
Contains more Magnesium +285.4%
Contains more Potassium +412.8%
Contains less Sodium -99.9%
Contains more Zinc +19.8%
Contains more Copper +5186.7%
Contains more Manganese +16970%
Contains more Calcium +985.7%
Contains more Phosphorus +119.7%
Contains more Selenium +195.9%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
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 +277.9%
Contains more Magnesium +285.4%
Contains more Potassium +412.8%
Contains less Sodium -99.9%
Contains more Zinc +19.8%
Contains more Copper +5186.7%
Contains more Manganese +16970%
Contains more Calcium +985.7%
Contains more Phosphorus +119.7%
Contains more Selenium +195.9%

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.
Walnut
Walnut
8
:
4
Romano cheese
Romano cheese
Contains more Vitamin E +204.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +821.6%
Contains more Vitamin B3 +1361%
Contains more Vitamin B5 +34.4%
Contains more Vitamin B6 +531.8%
Contains more Folate +1300%
Contains more Vitamin K +22.7%
Contains more Vitamin A +1975%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B12 +∞%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 E +204.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +821.6%
Contains more Vitamin B3 +1361%
Contains more Vitamin B5 +34.4%
Contains more Vitamin B6 +531.8%
Contains more Folate +1300%
Contains more Vitamin K +22.7%
Contains more Vitamin A +1975%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Romano cheese
Romano cheese
Contains more Fats +142.1%
Contains more Carbs +277.7%
Contains more Protein +108.8%
Contains more Water +659.5%
Contains more Other +277.5%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 Fats +142.1%
Contains more Carbs +277.7%
Contains more Protein +108.8%
Contains more Water +659.5%
Contains more Other +277.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
3
:
0
Romano cheese
Romano cheese
Contains less Saturated Fat -64.2%
Contains more Monounsaturated Fat +14%
Contains more Polyunsaturated fat +7855.1%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 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 -64.2%
Contains more Monounsaturated Fat +14%
Contains more Polyunsaturated fat +7855.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Romano cheese Opinion
Net carbs 7.01g 3.63g Walnut
Protein 15.23g 31.8g Romano cheese
Fats 65.21g 26.94g Walnut
Carbs 13.71g 3.63g Walnut
Calories 654kcal 387kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0.73g Romano cheese
Fiber 6.7g 0g Walnut
Calcium 98mg 1064mg Romano cheese
Iron 2.91mg 0.77mg Walnut
Magnesium 158mg 41mg Walnut
Phosphorus 346mg 760mg Romano cheese
Potassium 441mg 86mg Walnut
Sodium 2mg 1433mg Walnut
Zinc 3.09mg 2.58mg Walnut
Copper 1.586mg 0.03mg Walnut
Manganese 3.414mg 0.02mg Walnut
Selenium 4.9µg 14.5µg Romano cheese
Vitamin A 20IU 415IU Romano cheese
Vitamin A RAE 1µg 96µg Romano cheese
Vitamin E 0.7mg 0.23mg Walnut
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.037mg Walnut
Vitamin B2 0.15mg 0.37mg Romano cheese
Vitamin B3 1.125mg 0.077mg Walnut
Vitamin B5 0.57mg 0.424mg Walnut
Vitamin B6 0.537mg 0.085mg Walnut
Folate 98µg 7µg Walnut
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.7µg 2.2µg Walnut
Tryptophan 0.17mg 0.429mg Romano cheese
Threonine 0.596mg 1.171mg Romano cheese
Isoleucine 0.625mg 1.685mg Romano cheese
Leucine 1.17mg 3.071mg Romano cheese
Lysine 0.424mg 2.941mg Romano cheese
Methionine 0.236mg 0.852mg Romano cheese
Phenylalanine 0.711mg 1.71mg Romano cheese
Valine 0.753mg 2.183mg Romano cheese
Histidine 0.391mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Walnut
Saturated Fat 6.126g 17.115g Walnut
Monounsaturated Fat 8.933g 7.838g Walnut
Polyunsaturated fat 47.174g 0.593g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
28%
Romano cheese
Minerals Daily Need Coverage Score
152%
Walnut
106%
Romano cheese

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1431mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 10.989g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $0.4)
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.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.