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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, and Phosphorus.
  • Daily need coverage for Selenium from 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.

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

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Romano cheese
Romano cheese
Contains more Iron +357.1%
Contains more Magnesium +251.2%
Contains more Potassium +401.2%
Contains less Sodium -99.9%
Contains more Zinc +61.2%
Contains more Copper +1743.3%
Contains more Manganese +14960%
Contains more Selenium +516.6%
Contains more Calcium +3029.4%
Contains more Phosphorus +49.6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
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 +357.1%
Contains more Magnesium +251.2%
Contains more Potassium +401.2%
Contains less Sodium -99.9%
Contains more Zinc +61.2%
Contains more Copper +1743.3%
Contains more Manganese +14960%
Contains more Selenium +516.6%
Contains more Calcium +3029.4%
Contains more Phosphorus +49.6%

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.
Wheat
Wheat
5
:
6
Romano cheese
Romano cheese
Contains more Vitamin B1 +1032.4%
Contains more Vitamin B3 +8650.6%
Contains more Vitamin B5 +120.5%
Contains more Vitamin B6 +392.9%
Contains more Folate +514.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B12 +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 +1032.4%
Contains more Vitamin B3 +8650.6%
Contains more Vitamin B5 +120.5%
Contains more Vitamin B6 +392.9%
Contains more Folate +514.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
:
4
Romano cheese
Romano cheese
Contains more Carbs +1859.5%
Contains more Protein +132.5%
Contains more Fats +990.7%
Contains more Water +182.5%
Contains more Other +277.5%
Wheat
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
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 +1859.5%
Contains more Protein +132.5%
Contains more Fats +990.7%
Contains more Water +182.5%
Contains more Other +277.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -97.3%
Contains more Polyunsaturated fat +64.9%
Contains more Monounsaturated Fat +2178.5%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 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 -97.3%
Contains more Polyunsaturated fat +64.9%
Contains more Monounsaturated Fat +2178.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Romano cheese Opinion
Net carbs 71.13g 3.63g Wheat
Protein 13.68g 31.8g Romano cheese
Fats 2.47g 26.94g Romano cheese
Carbs 71.13g 3.63g Wheat
Calories 339kcal 387kcal Romano cheese
Sugar 0.73g Wheat
Calcium 34mg 1064mg Romano cheese
Iron 3.52mg 0.77mg Wheat
Magnesium 144mg 41mg Wheat
Phosphorus 508mg 760mg Romano cheese
Potassium 431mg 86mg Wheat
Sodium 2mg 1433mg Wheat
Zinc 4.16mg 2.58mg Wheat
Copper 0.553mg 0.03mg Wheat
Manganese 3.012mg 0.02mg Wheat
Selenium 89.4µg 14.5µg Wheat
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.419mg 0.037mg Wheat
Vitamin B2 0.121mg 0.37mg Romano cheese
Vitamin B3 6.738mg 0.077mg Wheat
Vitamin B5 0.935mg 0.424mg Wheat
Vitamin B6 0.419mg 0.085mg Wheat
Folate 43µg 7µg Wheat
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.176mg 0.429mg Romano cheese
Threonine 0.366mg 1.171mg Romano cheese
Isoleucine 0.533mg 1.685mg Romano cheese
Leucine 0.934mg 3.071mg Romano cheese
Lysine 0.303mg 2.941mg Romano cheese
Methionine 0.221mg 0.852mg Romano cheese
Phenylalanine 0.681mg 1.71mg Romano cheese
Valine 0.594mg 2.183mg Romano cheese
Histidine 0.322mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Wheat
Saturated Fat 0.454g 17.115g Wheat
Monounsaturated Fat 0.344g 7.838g Romano cheese
Polyunsaturated fat 0.978g 0.593g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
28%
Romano cheese
Minerals Daily Need Coverage Score
168%
Wheat
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1431mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 16.661g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $4.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 23)
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. 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.