Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Arugula
  5. Compare
  6. Arugula vs. Romano cheese

Arugula vs. Romano cheese — In-Depth Nutrition Comparison

Compare

What are the differences between arugula and romano cheese?

  • Arugula is higher in vitamin K, vitamin A, and folate; however, romano cheese is richer in phosphorus, calcium, vitamin B12, and selenium.
  • Romano cheese's daily need coverage for phosphorus is 101% more.
  • Romano cheese contains 49 times less vitamin K than arugula. Arugula contains 108.6µg of vitamin K, while romano cheese contains 2.2µg.
  • Arugula has less sodium.

We used Arugula, raw and Cheese, romano types in this article.

Infographic

Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 +14.6%
Contains more PotassiumPotassium +329.1%
Contains more IronIron +89.6%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1505%
Contains more CalciumCalcium +565%
Contains more ZincZinc +448.9%
Contains more PhosphorusPhosphorus +1361.5%
Contains more SeleniumSelenium +4733.3%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +24%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +296.1%
Contains more Vitamin KVitamin K +4836.4%
Contains more FolateFolate +1285.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +330.2%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.424mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Arugula Romano cheese DV% diff.
Phosphorus 52mg 760mg 101%
Calcium 160mg 1064mg 90%
Vitamin K 108.6µg 2.2µg 89%
Saturated fat 0.086g 17.115g 77%
Sodium 27mg 1433mg 61%
Protein 2.58g 31.8g 58%
Vitamin B12 0µg 1.12µg 47%
Fats 0.66g 26.94g 40%
Cholesterol 0mg 104mg 35%
Selenium 0.3µg 14.5µg 26%
Folate 97µg 7µg 23%
Vitamin B2 0.086mg 0.37mg 22%
Zinc 0.47mg 2.58mg 19%
Monounsaturated fat 0.049g 7.838g 19%
Calories 25kcal 387kcal 18%
Vitamin C 15mg 0mg 17%
Manganese 0.321mg 0.02mg 13%
Iron 1.46mg 0.77mg 9%
Potassium 369mg 86mg 8%
Fiber 1.6g 0g 6%
Copper 0.076mg 0.03mg 5%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin A 119µg 96µg 3%
Polyunsaturated fat 0.319g 0.593g 2%
Vitamin E 0.43mg 0.23mg 1%
Vitamin B3 0.305mg 0.077mg 1%
Vitamin B6 0.073mg 0.085mg 1%
Magnesium 47mg 41mg 1%
Vitamin B1 0.044mg 0.037mg 1%
Net carbs 2.05g 3.63g N/A
Carbs 3.65g 3.63g 0%
Sugar 2.05g 0.73g N/A
Vitamin B5 0.437mg 0.424mg 0%
Choline 15.3mg 15.4mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 WaterWater +196.7%
Contains more ProteinProtein +1132.6%
Contains more FatsFats +3981.8%
Contains more OtherOther +380%
~equal in Carbs ~3.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 -99.5%
Contains more Mono. FatMonounsaturated fat +15895.9%
Contains more Poly. FatPolyunsaturated fat +85.9%

People also compare

Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw
Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.