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  6. Romano cheese vs. Beetroot

Romano cheese vs. Beetroot — In-Depth Nutrition Comparison

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How are romano cheese and beetroot different?

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc, while beetroot is higher in folate.
  • Romano cheese covers your daily need for calcium, 105% more than beetroot.
  • Beetroot is lower in cholesterol.
  • Beetroot has a higher glycemic index (64) than romano cheese (27).

Cheese, romano and Beets, raw types were used in this article.

Infographic

Romano cheese vs Beetroot 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 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +6550%
Contains more ZincZinc +637.1%
Contains more PhosphorusPhosphorus +1800%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +277.9%
Contains more CopperCopper +150%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +1545%
~equal in Iron ~0.8mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +825%
Contains more Vitamin B5Vitamin B5 +173.5%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more CholineCholine +156.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +333.8%
Contains more FolateFolate +1457.1%

All nutrients comparison - raw data values

Nutrient Romano cheese Beetroot DV% diff.
Calcium 1064mg 16mg 105%
Phosphorus 760mg 40mg 103%
Saturated fat 17.115g 0.027g 78%
Protein 31.8g 1.61g 60%
Sodium 1433mg 78mg 59%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.17g 41%
Cholesterol 104mg 0mg 35%
Folate 7µg 109µg 26%
Selenium 14.5µg 0.7µg 25%
Vitamin B2 0.37mg 0.04mg 25%
Zinc 2.58mg 0.35mg 20%
Monounsaturated fat 7.838g 0.032g 20%
Calories 387kcal 43kcal 17%
Manganese 0.02mg 0.329mg 13%
Fiber 0g 2.8g 11%
Vitamin A 96µg 2µg 10%
Potassium 86mg 325mg 7%
Copper 0.03mg 0.075mg 5%
Vitamin C 0mg 4.9mg 5%
Vitamin B5 0.424mg 0.155mg 5%
Polyunsaturated fat 0.593g 0.06g 4%
Magnesium 41mg 23mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 6mg 2%
Carbs 3.63g 9.56g 2%
Vitamin K 2.2µg 0.2µg 2%
Vitamin B3 0.077mg 0.334mg 2%
Vitamin B6 0.085mg 0.067mg 1%
Vitamin B1 0.037mg 0.031mg 1%
Vitamin E 0.23mg 0.04mg 1%
Net carbs 3.63g 6.76g N/A
Iron 0.77mg 0.8mg 0%
Sugar 0.73g 6.76g N/A
Tryptophan 0.429mg 0.019mg 0%
Threonine 1.171mg 0.047mg 0%
Isoleucine 1.685mg 0.048mg 0%
Leucine 3.071mg 0.068mg 0%
Lysine 2.941mg 0.058mg 0%
Methionine 0.852mg 0.018mg 0%
Phenylalanine 1.71mg 0.046mg 0%
Valine 2.183mg 0.056mg 0%
Histidine 1.231mg 0.021mg 0%

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +1875.2%
Contains more FatsFats +15747.1%
Contains more OtherOther +522.2%
Contains more CarbsCarbs +163.4%
Contains more WaterWater +183.3%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +24393.8%
Contains more Poly. FatPolyunsaturated fat +888.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.