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.
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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.
| 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.
| 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
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
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
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
17%
106%
Comparison summary
Which food is lower in Cholesterol?
Welsh onion is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Welsh onion contains less Sodium (difference - 1416mg)
Which food is lower in Saturated fat?
Welsh onion is lower in Saturated fat (difference - 17.048g)
Which food is cheaper?
Welsh onion is cheaper (difference - $4.4)
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
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.