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  6. Chard raw vs. Romano cheese

Chard raw vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Chard raw and Romano cheese

  • Chard raw is higher in Vitamin K, Vitamin C, and Vitamin A RAE, yet Romano cheese is higher in Phosphorus, Calcium, Vitamin B12, and Selenium.
  • Chard raw covers your daily Vitamin K needs 690% more than Romano cheese.
  • The amount of Sodium in Chard raw is lower.

Food varieties used in this article are Chard, swiss, raw and Cheese, romano.

Infographic

Chard raw 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.
Chard raw
Chard raw
6
:
4
Romano cheese
Romano cheese
Contains more Iron +133.8%
Contains more Magnesium +97.6%
Contains more Potassium +340.7%
Contains less Sodium -85.1%
Contains more Copper +496.7%
Contains more Manganese +1730%
Contains more Calcium +1986.3%
Contains more Phosphorus +1552.2%
Contains more Zinc +616.7%
Contains more Selenium +1511.1%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +133.8%
Contains more Magnesium +97.6%
Contains more Potassium +340.7%
Contains less Sodium -85.1%
Contains more Copper +496.7%
Contains more Manganese +1730%
Contains more Calcium +1986.3%
Contains more Phosphorus +1552.2%
Contains more Zinc +616.7%
Contains more Selenium +1511.1%

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.
Chard raw
Chard raw
8
:
4
Romano cheese
Romano cheese
Contains more Vitamin A +1373.7%
Contains more Vitamin E +721.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +419.5%
Contains more Vitamin B6 +16.5%
Contains more Folate +100%
Contains more Vitamin K +37627.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +311.1%
Contains more Vitamin B5 +146.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.037
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin A +1373.7%
Contains more Vitamin E +721.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +419.5%
Contains more Vitamin B6 +16.5%
Contains more Folate +100%
Contains more Vitamin K +37627.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +311.1%
Contains more Vitamin B5 +146.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.037

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Romano cheese
Romano cheese
Contains more Water +199.8%
Contains more Protein +1666.7%
Contains more Fats +13370%
Contains more Other +320%
Equal in Carbs - 3.63
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Romano cheese
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 Water +199.8%
Contains more Protein +1666.7%
Contains more Fats +13370%
Contains more Other +320%
Equal in Carbs - 3.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +19495%
Contains more Polyunsaturated fat +747.1%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +19495%
Contains more Polyunsaturated fat +747.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol 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 Chard raw Romano cheese Opinion
Net carbs 2.14g 3.63g Romano cheese
Protein 1.8g 31.8g Romano cheese
Fats 0.2g 26.94g Romano cheese
Carbs 3.74g 3.63g Chard raw
Calories 19kcal 387kcal Romano cheese
Sugar 1.1g 0.73g Romano cheese
Fiber 1.6g 0g Chard raw
Calcium 51mg 1064mg Romano cheese
Iron 1.8mg 0.77mg Chard raw
Magnesium 81mg 41mg Chard raw
Phosphorus 46mg 760mg Romano cheese
Potassium 379mg 86mg Chard raw
Sodium 213mg 1433mg Chard raw
Zinc 0.36mg 2.58mg Romano cheese
Copper 0.179mg 0.03mg Chard raw
Manganese 0.366mg 0.02mg Chard raw
Selenium 0.9µg 14.5µg Romano cheese
Vitamin A 6116IU 415IU Chard raw
Vitamin A RAE 306µg 96µg Chard raw
Vitamin E 1.89mg 0.23mg Chard raw
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 30mg 0mg Chard raw
Vitamin B1 0.04mg 0.037mg Chard raw
Vitamin B2 0.09mg 0.37mg Romano cheese
Vitamin B3 0.4mg 0.077mg Chard raw
Vitamin B5 0.172mg 0.424mg Romano cheese
Vitamin B6 0.099mg 0.085mg Chard raw
Folate 14µg 7µg Chard raw
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 830µg 2.2µg Chard raw
Tryptophan 0.017mg 0.429mg Romano cheese
Threonine 0.083mg 1.171mg Romano cheese
Isoleucine 0.147mg 1.685mg Romano cheese
Leucine 0.13mg 3.071mg Romano cheese
Lysine 0.099mg 2.941mg Romano cheese
Methionine 0.019mg 0.852mg Romano cheese
Phenylalanine 0.11mg 1.71mg Romano cheese
Valine 0.11mg 2.183mg Romano cheese
Histidine 0.036mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Chard raw
Saturated Fat 0.03g 17.115g Chard raw
Monounsaturated Fat 0.04g 7.838g Romano cheese
Polyunsaturated fat 0.07g 0.593g Romano cheese

Which food is preferable for your diet?

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

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
222%
Chard raw
28%
Romano cheese
Minerals Daily Need Coverage Score
34%
Chard raw
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1220mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 17.085g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $4.2)
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.