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  6. Wheat vs. Romano cheese

Wheat vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between wheat and romano cheese

  • Wheat is richer in selenium, manganese, copper, and vitamin B3, yet romano cheese is richer in calcium, vitamin B12, protein, and fats.
  • Daily need coverage for selenium for wheat is 136% higher.
  • Wheat contains 151 times more manganese than romano cheese. Wheat contains 3.012mg of manganese, while romano cheese contains 0.02mg.
  • Wheat contains less saturated fat.
  • Romano cheese has a lower glycemic index than wheat .

Food types used in this article are Wheat, durum and Cheese, romano.

Infographic

Wheat vs Romano cheese infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +251.2%
Contains more PotassiumPotassium +401.2%
Contains more IronIron +357.1%
Contains more CopperCopper +1743.3%
Contains more ZincZinc +61.2%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +14960%
Contains more SeleniumSelenium +516.6%
Contains more CalciumCalcium +3029.4%
Contains more PhosphorusPhosphorus +49.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Contains more Vitamin B1Vitamin B1 +1032.4%
Contains more Vitamin B3Vitamin B3 +8650.6%
Contains more Vitamin B5Vitamin B5 +120.5%
Contains more Vitamin B6Vitamin B6 +392.9%
Contains more FolateFolate +514.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +205.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wheat Romano cheese DV% diff.
Selenium 89.4µg 14.5µg 136%
Manganese 3.012mg 0.02mg 130%
Calcium 34mg 1064mg 103%
Saturated fat 0.454g 17.115g 76%
Sodium 2mg 1433mg 62%
Copper 0.553mg 0.03mg 58%
Vitamin B12 0µg 1.12µg 47%
Vitamin B3 6.738mg 0.077mg 42%
Fats 2.47g 26.94g 38%
Protein 13.68g 31.8g 36%
Phosphorus 508mg 760mg 36%
Cholesterol 0mg 104mg 35%
Iron 3.52mg 0.77mg 34%
Vitamin B1 0.419mg 0.037mg 32%
Vitamin B6 0.419mg 0.085mg 26%
Magnesium 144mg 41mg 25%
Carbs 71.13g 3.63g 23%
Vitamin B2 0.121mg 0.37mg 19%
Monounsaturated fat 0.344g 7.838g 19%
Zinc 4.16mg 2.58mg 14%
Vitamin A 0µg 96µg 11%
Potassium 431mg 86mg 10%
Vitamin B5 0.935mg 0.424mg 10%
Folate 43µg 7µg 9%
Vitamin D* 0 IU 20 IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Polyunsaturated fat 0.978g 0.593g 3%
Calories 339kcal 387kcal 2%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Protein per 100 calories 4g 8.2g N/A
Calories per 10 g protein 248kcal 122kcal N/A
Weight per 100 calories 29g 26g N/A
Unsaturated / Saturated Fat ratio 2.9 0.49 N/A
Net carbs 71.13g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.176mg 0.429mg 0%
Threonine 0.366mg 1.171mg 0%
Isoleucine 0.533mg 1.685mg 0%
Leucine 0.934mg 3.071mg 0%
Lysine 0.303mg 2.941mg 0%
Methionine 0.221mg 0.852mg 0%
Phenylalanine 0.681mg 1.71mg 0%
Valine 0.594mg 2.183mg 0%
Histidine 0.322mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +1859.5%
Contains more ProteinProtein +132.5%
Contains more FatsFats +990.7%
Contains more WaterWater +182.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97.3%
Contains more Poly. FatPolyunsaturated fat +64.9%
Contains more Mono. FatMonounsaturated fat +2178.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.