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Welsh onion vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between welsh onion and romano cheese

  • Welsh onion has more vitamin K and vitamin C, while romano cheese has more calcium, phosphorus, vitamin B12, selenium, and vitamin B2.
  • Welsh onion's daily need coverage for vitamin K is 159% higher.
  • The amount of sodium in welsh onion is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of welsh onion is 39.

The food types used in this comparison are Onions, welsh, raw and Cheese, romano.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +146.5%
Contains more IronIron +58.4%
Contains more CopperCopper +133.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +585%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +5811.1%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +1451%
Contains more SeleniumSelenium +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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +121.7%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +419.5%
Contains more Vitamin KVitamin K +8690.9%
Contains more FolateFolate +128.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +311.1%
Contains more Vitamin B5Vitamin B5 +150.9%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +190.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +79.1%
Contains more WaterWater +192.8%
Contains more ProteinProtein +1573.7%
Contains more FatsFats +6635%
Contains more OtherOther +860%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -99.6%
Contains more Mono. FatMonounsaturated fat +13896.4%
Contains more Poly. FatPolyunsaturated fat +280.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Romano cheese
Lower in Cholesterol ok
Lower in Sodium 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 Welsh onion Romano cheese DV% diff.
Vitamin K 193.4µg 2.2µg 159%
Calcium 18mg 1064mg 105%
Phosphorus 49mg 760mg 102%
Saturated fat 0.067g 17.115g 77%
Sodium 17mg 1433mg 62%
Protein 1.9g 31.8g 60%
Vitamin B12 0µg 1.12µg 47%
Fats 0.4g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin C 27mg 0mg 30%
Selenium 0.6µg 14.5µg 25%
Vitamin B2 0.09mg 0.37mg 22%
Zinc 0.52mg 2.58mg 19%
Monounsaturated fat 0.056g 7.838g 19%
Calories 34kcal 387kcal 18%
Vitamin A 96µg 11%
Fiber 2.4g 0g 10%
Iron 1.22mg 0.77mg 6%
Manganese 0.137mg 0.02mg 5%
Vitamin B5 0.169mg 0.424mg 5%
Copper 0.07mg 0.03mg 4%
Potassium 212mg 86mg 4%
Magnesium 23mg 41mg 4%
Polyunsaturated fat 0.156g 0.593g 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.4mg 0.077mg 2%
Vitamin E 0.51mg 0.23mg 2%
Folate 16µg 7µg 2%
Choline 5.3mg 15.4mg 2%
Vitamin B1 0.05mg 0.037mg 1%
Vitamin B6 0.072mg 0.085mg 1%
Carbs 6.5g 3.63g 1%
Net carbs 4.1g 3.63g N/A
Sugar 2.18g 0.73g N/A
Tryptophan 0.021mg 0.429mg 0%
Threonine 0.074mg 1.171mg 0%
Isoleucine 0.081mg 1.685mg 0%
Leucine 0.113mg 3.071mg 0%
Lysine 0.095mg 2.941mg 0%
Methionine 0.021mg 0.852mg 0%
Phenylalanine 0.061mg 1.71mg 0%
Valine 0.084mg 2.183mg 0%
Histidine 0.033mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Welsh onion
26%
Romano cheese
Minerals Daily Need Coverage Score
17%
Welsh onion
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 1416mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 17.048g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $4.4)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 12)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.