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  6. Broccoli vs. Romano cheese

Broccoli vs. Romano cheese — In-Depth Nutrition Comparison

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How are broccoli and romano cheese different?

  • Broccoli is richer in vitamin C and vitamin K, while romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Romano cheese covers your daily need for calcium, 102% more than broccoli.
  • Broccoli is lower in sodium.

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

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +267.4%
Contains more CopperCopper +63.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +950%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +2163.8%
Contains more ZincZinc +529.3%
Contains more PhosphorusPhosphorus +1051.5%
Contains more SeleniumSelenium +480%
~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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 EVitamin E +239.1%
Contains more Vitamin B1Vitamin B1 +91.9%
Contains more Vitamin B3Vitamin B3 +729.9%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more Vitamin KVitamin K +4518.2%
Contains more FolateFolate +800%
Contains more CholineCholine +21.4%
Contains more Vitamin AVitamin A +209.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Broccoli Romano cheese DV% diff.
Calcium 47mg 1064mg 102%
Vitamin C 89.2mg 0mg 99%
Phosphorus 66mg 760mg 99%
Vitamin K 101.6µg 2.2µg 83%
Saturated fat 0.039g 17.115g 78%
Sodium 33mg 1433mg 61%
Protein 2.82g 31.8g 58%
Vitamin B12 0µg 1.12µg 47%
Fats 0.37g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 2.5µg 14.5µg 22%
Zinc 0.41mg 2.58mg 20%
Monounsaturated fat 0.011g 7.838g 20%
Vitamin B2 0.117mg 0.37mg 19%
Calories 34kcal 387kcal 18%
Folate 63µg 7µg 14%
Fiber 2.6g 0g 10%
Manganese 0.21mg 0.02mg 8%
Vitamin A 31µg 96µg 7%
Potassium 316mg 86mg 7%
Vitamin B6 0.175mg 0.085mg 7%
Magnesium 21mg 41mg 5%
Polyunsaturated fat 0.038g 0.593g 4%
Vitamin E 0.78mg 0.23mg 4%
Vitamin B3 0.639mg 0.077mg 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.071mg 0.037mg 3%
Vitamin B5 0.573mg 0.424mg 3%
Copper 0.049mg 0.03mg 2%
Iron 0.73mg 0.77mg 1%
Choline 18.7mg 15.4mg 1%
Carbs 6.64g 3.63g 1%
Fructose 0.68g 1%
Net carbs 4.04g 3.63g N/A
Sugar 1.7g 0.73g N/A
Tryptophan 0.033mg 0.429mg 0%
Threonine 0.088mg 1.171mg 0%
Isoleucine 0.079mg 1.685mg 0%
Leucine 0.129mg 3.071mg 0%
Lysine 0.135mg 2.941mg 0%
Methionine 0.038mg 0.852mg 0%
Phenylalanine 0.117mg 1.71mg 0%
Valine 0.125mg 2.183mg 0%
Histidine 0.059mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +82.9%
Contains more WaterWater +188.9%
Contains more ProteinProtein +1027.7%
Contains more FatsFats +7181.1%
Contains more OtherOther +672.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 +71154.5%
Contains more Poly. FatPolyunsaturated fat +1460.5%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.