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Romano cheese vs. Arugula — In-Depth Nutrition Comparison

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What are the differences between romano cheese and arugula?

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, and selenium; however, arugula is richer in vitamin K, vitamin A, and folate.
  • Romano cheese's daily need coverage for phosphorus is 101% more.
  • Arugula has less cholesterol.

We used Cheese, romano and Arugula, raw types in this article.

Infographic

Romano cheese vs Arugula 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CalciumCalcium +565%
Contains more ZincZinc +448.9%
Contains more PhosphorusPhosphorus +1361.5%
Contains more SeleniumSelenium +4733.3%
Contains more MagnesiumMagnesium +14.6%
Contains more PotassiumPotassium +329.1%
Contains more IronIron +89.6%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1505%

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 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +330.2%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +24%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +296.1%
Contains more Vitamin KVitamin K +4836.4%
Contains more FolateFolate +1285.7%
~equal in Vitamin B5 ~0.437mg
~equal in Choline ~15.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +1132.6%
Contains more FatsFats +3981.8%
Contains more OtherOther +380%
Contains more WaterWater +196.7%
~equal in Carbs ~3.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +15895.9%
Contains more Poly. FatPolyunsaturated fat +85.9%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Arugula DV% diff.
Phosphorus 760mg 52mg 101%
Calcium 1064mg 160mg 90%
Vitamin K 2.2µg 108.6µg 89%
Saturated fat 17.115g 0.086g 77%
Sodium 1433mg 27mg 61%
Protein 31.8g 2.58g 58%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.66g 40%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.3µg 26%
Folate 7µg 97µg 23%
Vitamin B2 0.37mg 0.086mg 22%
Zinc 2.58mg 0.47mg 19%
Monounsaturated fat 7.838g 0.049g 19%
Calories 387kcal 25kcal 18%
Vitamin C 0mg 15mg 17%
Manganese 0.02mg 0.321mg 13%
Iron 0.77mg 1.46mg 9%
Potassium 86mg 369mg 8%
Fiber 0g 1.6g 6%
Copper 0.03mg 0.076mg 5%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin A 96µg 119µg 3%
Polyunsaturated fat 0.593g 0.319g 2%
Vitamin E 0.23mg 0.43mg 1%
Vitamin B3 0.077mg 0.305mg 1%
Vitamin B6 0.085mg 0.073mg 1%
Magnesium 41mg 47mg 1%
Vitamin B1 0.037mg 0.044mg 1%
Net carbs 3.63g 2.05g N/A
Carbs 3.63g 3.65g 0%
Sugar 0.73g 2.05g N/A
Vitamin B5 0.424mg 0.437mg 0%
Choline 15.4mg 15.3mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

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

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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
26%
Romano cheese
41%
Arugula
Minerals Daily Need Coverage Score
106%
Romano cheese
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1406mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 17.029g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $4.2)
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.
Which food is richer in vitamins?
?
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.