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Wild rice raw vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and romano cheese?

  • Wild rice raw is richer in manganese, copper, vitamin B3, and magnesium, while romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Romano cheese's daily need coverage for calcium is 104% higher.
  • Romano cheese has 87 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while romano cheese has 0.077mg.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than romano cheese (27).

We used Wild rice, raw and Cheese, romano types in this comparison.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +331.7%
Contains more PotassiumPotassium +396.5%
Contains more IronIron +154.5%
Contains more CopperCopper +1646.7%
Contains more ZincZinc +131%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +6545%
Contains more CalciumCalcium +4966.7%
Contains more PhosphorusPhosphorus +75.5%
Contains more SeleniumSelenium +417.9%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +256.5%
Contains more Vitamin B1Vitamin B1 +210.8%
Contains more Vitamin B3Vitamin B3 +8644.2%
Contains more Vitamin B5Vitamin B5 +153.3%
Contains more Vitamin B6Vitamin B6 +360%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +127.3%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Romano cheese DV% diff.
Calcium 21mg 1064mg 104%
Saturated fat 0.156g 17.115g 77%
Sodium 7mg 1433mg 62%
Manganese 1.329mg 0.02mg 57%
Copper 0.524mg 0.03mg 55%
Vitamin B12 0µg 1.12µg 47%
Phosphorus 433mg 760mg 47%
Vitamin B3 6.733mg 0.077mg 42%
Fats 1.08g 26.94g 40%
Cholesterol 0mg 104mg 35%
Protein 14.73g 31.8g 34%
Magnesium 177mg 41mg 32%
Zinc 5.96mg 2.58mg 31%
Fiber 6.2g 0g 25%
Carbs 74.9g 3.63g 24%
Vitamin B6 0.391mg 0.085mg 24%
Folate 95µg 7µg 22%
Selenium 2.8µg 14.5µg 21%
Monounsaturated fat 0.159g 7.838g 19%
Iron 1.96mg 0.77mg 15%
Vitamin B5 1.074mg 0.424mg 13%
Vitamin A 1µg 96µg 11%
Potassium 427mg 86mg 10%
Vitamin B2 0.262mg 0.37mg 8%
Vitamin B1 0.115mg 0.037mg 7%
Vitamin E 0.82mg 0.23mg 4%
Choline 35mg 15.4mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Calories 357kcal 387kcal 2%
Polyunsaturated fat 0.676g 0.593g 1%
Net carbs 68.7g 3.63g N/A
Sugar 2.5g 0.73g N/A
Vitamin K 1.9µg 2.2µg 0%
Tryptophan 0.179mg 0.429mg 0%
Threonine 0.469mg 1.171mg 0%
Isoleucine 0.618mg 1.685mg 0%
Leucine 1.018mg 3.071mg 0%
Lysine 0.629mg 2.941mg 0%
Methionine 0.438mg 0.852mg 0%
Phenylalanine 0.721mg 1.71mg 0%
Valine 0.858mg 2.183mg 0%
Histidine 0.384mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1963.4%
Contains more ProteinProtein +115.9%
Contains more FatsFats +2394.4%
Contains more WaterWater +298.3%
Contains more OtherOther +339.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -99.1%
Contains more Poly. FatPolyunsaturated fat +14%
Contains more Mono. FatMonounsaturated fat +4829.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.