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  6. Beetroot vs. Romano cheese

Beetroot vs. Romano cheese — In-Depth Nutrition Comparison

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How are beetroot and romano cheese different?

  • Beetroot is richer in folate, while romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Romano cheese covers your daily need for calcium, 105% more than beetroot.
  • Beetroot contains 16 times more folate than romano cheese. Beetroot contains 109µg of folate, while romano cheese contains 7µg.
  • Beetroot is lower in sodium.
  • Beetroot has a higher glycemic index (64) than romano cheese (27).

Beets, raw and Cheese, romano types were used in this article.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 PotassiumPotassium +277.9%
Contains more CopperCopper +150%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +1545%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +6550%
Contains more ZincZinc +637.1%
Contains more PhosphorusPhosphorus +1800%
Contains more SeleniumSelenium +1971.4%
~equal in Iron ~0.77mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 B3Vitamin B3 +333.8%
Contains more FolateFolate +1457.1%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +825%
Contains more Vitamin B5Vitamin B5 +173.5%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more CholineCholine +156.7%

All nutrients comparison - raw data values

Nutrient Beetroot Romano cheese DV% diff.
Calcium 16mg 1064mg 105%
Phosphorus 40mg 760mg 103%
Saturated fat 0.027g 17.115g 78%
Protein 1.61g 31.8g 60%
Sodium 78mg 1433mg 59%
Vitamin B12 0µg 1.12µg 47%
Fats 0.17g 26.94g 41%
Cholesterol 0mg 104mg 35%
Folate 109µg 7µg 26%
Selenium 0.7µg 14.5µg 25%
Vitamin B2 0.04mg 0.37mg 25%
Zinc 0.35mg 2.58mg 20%
Monounsaturated fat 0.032g 7.838g 20%
Calories 43kcal 387kcal 17%
Manganese 0.329mg 0.02mg 13%
Fiber 2.8g 0g 11%
Vitamin A 2µg 96µg 10%
Potassium 325mg 86mg 7%
Copper 0.075mg 0.03mg 5%
Vitamin C 4.9mg 0mg 5%
Vitamin B5 0.155mg 0.424mg 5%
Polyunsaturated fat 0.06g 0.593g 4%
Magnesium 23mg 41mg 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 6mg 15.4mg 2%
Carbs 9.56g 3.63g 2%
Vitamin K 0.2µg 2.2µg 2%
Vitamin B3 0.334mg 0.077mg 2%
Vitamin B6 0.067mg 0.085mg 1%
Vitamin B1 0.031mg 0.037mg 1%
Vitamin E 0.04mg 0.23mg 1%
Net carbs 6.76g 3.63g N/A
Iron 0.8mg 0.77mg 0%
Sugar 6.76g 0.73g N/A
Tryptophan 0.019mg 0.429mg 0%
Threonine 0.047mg 1.171mg 0%
Isoleucine 0.048mg 1.685mg 0%
Leucine 0.068mg 3.071mg 0%
Lysine 0.058mg 2.941mg 0%
Methionine 0.018mg 0.852mg 0%
Phenylalanine 0.046mg 1.71mg 0%
Valine 0.056mg 2.183mg 0%
Histidine 0.021mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +163.4%
Contains more WaterWater +183.3%
Contains more ProteinProtein +1875.2%
Contains more FatsFats +15747.1%
Contains more OtherOther +522.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -99.8%
Contains more Mono. FatMonounsaturated fat +24393.8%
Contains more Poly. FatPolyunsaturated fat +888.3%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.