Flour vs. Romano cheese — In-Depth Nutrition Comparison
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How are flour and romano cheese different?
- Flour is higher in vitamin B1, iron, folate, vitamin B3, and selenium; however, romano cheese is richer in calcium, phosphorus, and vitamin B12.
- Daily need coverage for calcium for romano cheese is 105% higher.
- Flour contains 77 times more vitamin B3 than romano cheese. While flour contains 5.904mg of vitamin B3, romano cheese contains only 0.077mg.
- Flour has less saturated fat.
- Romano cheese has a lower glycemic index (27) than flour (72).
Wheat flour, white, all-purpose, enriched, bleached and Cheese, romano are the varieties used in this article.
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.
| Contains more PotassiumPotassium | +24.4% |
| Contains more IronIron | +502.6% |
| Contains more CopperCopper | +380% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +3310% |
| Contains more SeleniumSelenium | +133.8% |
| Contains more MagnesiumMagnesium | +86.4% |
| Contains more CalciumCalcium | +6993.3% |
| Contains more ZincZinc | +268.6% |
| Contains more PhosphorusPhosphorus | +603.7% |
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 B1Vitamin B1 | +2021.6% |
| Contains more Vitamin B2Vitamin B2 | +33.5% |
| Contains more Vitamin B3Vitamin B3 | +7567.5% |
| Contains more FolateFolate | +2514.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +93.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +633.3% |
| Contains more CholineCholine | +48.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 15mg | 1064mg | 105% |
| Phosphorus | 108mg | 760mg | 93% |
| Saturated fat | 0.155g | 17.115g | 77% |
| Vitamin B1 | 0.785mg | 0.037mg | 62% |
| Sodium | 2mg | 1433mg | 62% |
| Iron | 4.64mg | 0.77mg | 48% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Folate | 183µg | 7µg | 44% |
| Protein | 10.33g | 31.8g | 43% |
| Fats | 0.98g | 26.94g | 40% |
| Vitamin B3 | 5.904mg | 0.077mg | 36% |
| Selenium | 33.9µg | 14.5µg | 35% |
| Cholesterol | 0mg | 104mg | 35% |
| Manganese | 0.682mg | 0.02mg | 29% |
| Carbs | 76.31g | 3.63g | 24% |
| Monounsaturated fat | 0.087g | 7.838g | 19% |
| Zinc | 0.7mg | 2.58mg | 17% |
| Copper | 0.144mg | 0.03mg | 13% |
| Fiber | 2.7g | 0g | 11% |
| Vitamin A | 0µg | 96µg | 11% |
| Vitamin B2 | 0.494mg | 0.37mg | 10% |
| Magnesium | 22mg | 41mg | 5% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin B6 | 0.044mg | 0.085mg | 3% |
| Vitamin K | 0.3µg | 2.2µg | 2% |
| Choline | 10.4mg | 15.4mg | 1% |
| Polyunsaturated fat | 0.413g | 0.593g | 1% |
| Calories | 364kcal | 387kcal | 1% |
| Vitamin E | 0.06mg | 0.23mg | 1% |
| Potassium | 107mg | 86mg | 1% |
| Net carbs | 73.61g | 3.63g | N/A |
| Sugar | 0.27g | 0.73g | N/A |
| Vitamin B5 | 0.438mg | 0.424mg | 0% |
| Tryptophan | 0.127mg | 0.429mg | 0% |
| Threonine | 0.281mg | 1.171mg | 0% |
| Isoleucine | 0.357mg | 1.685mg | 0% |
| Leucine | 0.71mg | 3.071mg | 0% |
| Lysine | 0.228mg | 2.941mg | 0% |
| Methionine | 0.183mg | 0.852mg | 0% |
| Phenylalanine | 0.52mg | 1.71mg | 0% |
| Valine | 0.415mg | 2.183mg | 0% |
| Histidine | 0.23mg | 1.231mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +2002.2% |
| Contains more ProteinProtein | +207.8% |
| Contains more FatsFats | +2649% |
| Contains more WaterWater | +159.3% |
| Contains more OtherOther | +1360.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +8909.2% |
| Contains more Poly. FatPolyunsaturated fat | +43.6% |
