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  6. Cauliflower vs. Romano cheese

Cauliflower vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and romano cheese

  • Cauliflower has more vitamin C; however, romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc.
  • Romano cheese covers your daily need for calcium, 104% more than cauliflower.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Cauliflower, raw and Cheese, romano.

Infographic

Cauliflower vs Romano cheese infographic
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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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +247.7%
Contains more CopperCopper +30%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +675%
Contains more MagnesiumMagnesium +173.3%
Contains more CalciumCalcium +4736.4%
Contains more IronIron +83.3%
Contains more ZincZinc +855.6%
Contains more PhosphorusPhosphorus +1627.3%
Contains more SeleniumSelenium +2316.7%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +558.4%
Contains more Vitamin B5Vitamin B5 +57.3%
Contains more Vitamin B6Vitamin B6 +116.5%
Contains more Vitamin KVitamin K +604.5%
Contains more FolateFolate +714.3%
Contains more CholineCholine +187.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +516.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cauliflower Romano cheese DV% diff.
Calcium 22mg 1064mg 104%
Phosphorus 44mg 760mg 102%
Saturated fat 0.13g 17.115g 77%
Sodium 30mg 1433mg 61%
Protein 1.92g 31.8g 60%
Vitamin C 48.2mg 0mg 54%
Vitamin B12 0µg 1.12µg 47%
Fats 0.28g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.6µg 14.5µg 25%
Vitamin B2 0.06mg 0.37mg 24%
Zinc 0.27mg 2.58mg 21%
Monounsaturated fat 0.034g 7.838g 20%
Calories 25kcal 387kcal 18%
Folate 57µg 7µg 13%
Vitamin A 0µg 96µg 11%
Vitamin K 15.5µg 2.2µg 11%
Fiber 2g 0g 8%
Vitamin B6 0.184mg 0.085mg 8%
Potassium 299mg 86mg 6%
Manganese 0.155mg 0.02mg 6%
Magnesium 15mg 41mg 6%
Choline 44.3mg 15.4mg 5%
Vitamin B5 0.667mg 0.424mg 5%
Iron 0.42mg 0.77mg 4%
Polyunsaturated fat 0.031g 0.593g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B3 0.507mg 0.077mg 3%
Fructose 0.97g 1%
Vitamin B1 0.05mg 0.037mg 1%
Vitamin E 0.08mg 0.23mg 1%
Copper 0.039mg 0.03mg 1%
Carbs 4.97g 3.63g 0%
Net carbs 2.97g 3.63g N/A
Sugar 1.91g 0.73g N/A
Tryptophan 0.02mg 0.429mg 0%
Threonine 0.076mg 1.171mg 0%
Isoleucine 0.071mg 1.685mg 0%
Leucine 0.106mg 3.071mg 0%
Lysine 0.217mg 2.941mg 0%
Methionine 0.02mg 0.852mg 0%
Phenylalanine 0.065mg 1.71mg 0%
Valine 0.125mg 2.183mg 0%
Histidine 0.056mg 1.231mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +36.9%
Contains more WaterWater +197.9%
Contains more ProteinProtein +1556.3%
Contains more FatsFats +9521.4%
Contains more OtherOther +784.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -99.2%
Contains more Mono. FatMonounsaturated fat +22952.9%
Contains more Poly. FatPolyunsaturated fat +1812.9%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.