Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rapini vs. Romano cheese — In-Depth Nutrition Comparison

Compare

The main differences between rapini and romano cheese

  • Rapini is richer in vitamin K, vitamin A, and vitamin C, yet romano cheese is richer in phosphorus, calcium, vitamin B12, and selenium.
  • Daily need coverage for vitamin K for rapini is 185% higher.
  • Rapini contains less sodium.

Food types used in this article are Broccoli raab, raw and Cheese, romano.

Infographic

Rapini 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.
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
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 +127.9%
Contains more IronIron +177.9%
Contains more CopperCopper +40%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1875%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +885.2%
Contains more ZincZinc +235.1%
Contains more PhosphorusPhosphorus +941.1%
Contains more SeleniumSelenium +1350%

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.
Rapini
9
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 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 AVitamin A +36.5%
Contains more Vitamin EVitamin E +604.3%
Contains more Vitamin B1Vitamin B1 +337.8%
Contains more Vitamin B3Vitamin B3 +1485.7%
Contains more Vitamin B6Vitamin B6 +101.2%
Contains more Vitamin KVitamin K +10081.8%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +18.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +186.8%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 +199.4%
Contains more ProteinProtein +903.2%
Contains more FatsFats +5398%
Contains more CarbsCarbs +27.4%
Contains more OtherOther +614.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 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 -99.7%
Contains more Mono. FatMonounsaturated fat +30046.2%
Contains more Poly. FatPolyunsaturated fat +356.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Romano cheese
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Romano cheese DV% diff.
Vitamin K 224µg 2.2µg 185%
Phosphorus 73mg 760mg 98%
Calcium 108mg 1064mg 96%
Saturated fat 0.05g 17.115g 78%
Sodium 33mg 1433mg 61%
Protein 3.17g 31.8g 57%
Vitamin B12 0µg 1.12µg 47%
Fats 0.49g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 1µg 14.5µg 25%
Vitamin C 20.2mg 0mg 22%
Monounsaturated fat 0.026g 7.838g 20%
Folate 83µg 7µg 19%
Vitamin B2 0.129mg 0.37mg 19%
Calories 22kcal 387kcal 18%
Iron 2.14mg 0.77mg 17%
Manganese 0.395mg 0.02mg 16%
Zinc 0.77mg 2.58mg 16%
Fiber 2.7g 0g 11%
Vitamin B1 0.162mg 0.037mg 10%
Vitamin E 1.62mg 0.23mg 9%
Vitamin B6 0.171mg 0.085mg 7%
Vitamin B3 1.221mg 0.077mg 7%
Magnesium 22mg 41mg 5%
Vitamin A 131µg 96µg 4%
Polyunsaturated fat 0.13g 0.593g 3%
Potassium 196mg 86mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.322mg 0.424mg 2%
Copper 0.042mg 0.03mg 1%
Choline 18.3mg 15.4mg 1%
Carbs 2.85g 3.63g 0%
Net carbs 0.15g 3.63g N/A
Sugar 0.38g 0.73g N/A
Tryptophan 0.043mg 0.429mg 0%
Threonine 0.106mg 1.171mg 0%
Isoleucine 0.104mg 1.685mg 0%
Leucine 0.17mg 3.071mg 0%
Lysine 0.198mg 2.941mg 0%
Methionine 0.048mg 0.852mg 0%
Phenylalanine 0.128mg 1.71mg 0%
Valine 0.153mg 2.183mg 0%
Histidine 0.066mg 1.231mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Rapini
26%
Romano cheese
Minerals Daily Need Coverage Score
27%
Rapini
106%
Romano cheese

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 1400mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 17.065g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $4.2)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.