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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 A, and vitamin C, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 MagnesiumMagnesium +97.6%
Contains more PotassiumPotassium +340.7%
Contains more IronIron +133.8%
Contains more CopperCopper +496.7%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +1730%
Contains more CalciumCalcium +1986.3%
Contains more ZincZinc +616.7%
Contains more PhosphorusPhosphorus +1552.2%
Contains more SeleniumSelenium +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.
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 +218.8%
Contains more Vitamin EVitamin E +721.7%
Contains more Vitamin B3Vitamin B3 +419.5%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more Vitamin KVitamin K +37627.3%
Contains more FolateFolate +100%
Contains more CholineCholine +16.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +311.1%
Contains more Vitamin B5Vitamin B5 +146.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.037mg

All nutrients comparison - raw data values

Nutrient Chard raw Romano cheese DV% diff.
Vitamin K 830µg 2.2µg 690%
Phosphorus 46mg 760mg 102%
Calcium 51mg 1064mg 101%
Saturated fat 0.03g 17.115g 78%
Protein 1.8g 31.8g 60%
Sodium 213mg 1433mg 53%
Vitamin B12 0µg 1.12µg 47%
Fats 0.2g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin C 30mg 0mg 33%
Selenium 0.9µg 14.5µg 25%
Vitamin A 306µg 96µg 23%
Vitamin B2 0.09mg 0.37mg 22%
Zinc 0.36mg 2.58mg 20%
Monounsaturated fat 0.04g 7.838g 19%
Calories 19kcal 387kcal 18%
Copper 0.179mg 0.03mg 17%
Manganese 0.366mg 0.02mg 15%
Iron 1.8mg 0.77mg 13%
Vitamin E 1.89mg 0.23mg 11%
Magnesium 81mg 41mg 10%
Potassium 379mg 86mg 9%
Fiber 1.6g 0g 6%
Vitamin B5 0.172mg 0.424mg 5%
Polyunsaturated fat 0.07g 0.593g 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Folate 14µg 7µg 2%
Vitamin B3 0.4mg 0.077mg 2%
Vitamin B6 0.099mg 0.085mg 1%
Carbs 3.74g 3.63g 0%
Net carbs 2.14g 3.63g N/A
Sugar 1.1g 0.73g N/A
Vitamin B1 0.04mg 0.037mg 0%
Choline 18mg 15.4mg 0%
Tryptophan 0.017mg 0.429mg 0%
Threonine 0.083mg 1.171mg 0%
Isoleucine 0.147mg 1.685mg 0%
Leucine 0.13mg 3.071mg 0%
Lysine 0.099mg 2.941mg 0%
Methionine 0.019mg 0.852mg 0%
Phenylalanine 0.11mg 1.71mg 0%
Valine 0.11mg 2.183mg 0%
Histidine 0.036mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +199.8%
Contains more ProteinProtein +1666.7%
Contains more FatsFats +13370%
Contains more OtherOther +320%
~equal in Carbs ~3.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 +19495%
Contains more Poly. FatPolyunsaturated fat +747.1%

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.