Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Romano cheese vs. Broccoli — In-Depth Nutrition Comparison

Compare

How are romano cheese and broccoli different?

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, selenium, and zinc, while broccoli is higher in vitamin C and vitamin K.
  • Romano cheese covers your daily need for calcium, 102% more than broccoli.
  • Broccoli is lower in cholesterol.

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

Infographic

Romano cheese vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +2163.8%
Contains more ZincZinc +529.3%
Contains more PhosphorusPhosphorus +1051.5%
Contains more SeleniumSelenium +480%
Contains more PotassiumPotassium +267.4%
Contains more CopperCopper +63.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +950%
~equal in Iron ~0.73mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +209.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +239.1%
Contains more Vitamin B1Vitamin B1 +91.9%
Contains more Vitamin B3Vitamin B3 +729.9%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more Vitamin KVitamin K +4518.2%
Contains more FolateFolate +800%
Contains more CholineCholine +21.4%

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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +1027.7%
Contains more FatsFats +7181.1%
Contains more OtherOther +672.4%
Contains more CarbsCarbs +82.9%
Contains more WaterWater +188.9%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +71154.5%
Contains more Poly. FatPolyunsaturated fat +1460.5%
Contains less Sat. FatSaturated fat -99.8%

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 Broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Broccoli DV% diff.
Calcium 1064mg 47mg 102%
Vitamin C 0mg 89.2mg 99%
Phosphorus 760mg 66mg 99%
Vitamin K 2.2µg 101.6µg 83%
Saturated fat 17.115g 0.039g 78%
Sodium 1433mg 33mg 61%
Protein 31.8g 2.82g 58%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.37g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 2.5µg 22%
Zinc 2.58mg 0.41mg 20%
Monounsaturated fat 7.838g 0.011g 20%
Vitamin B2 0.37mg 0.117mg 19%
Calories 387kcal 34kcal 18%
Folate 7µg 63µg 14%
Fiber 0g 2.6g 10%
Manganese 0.02mg 0.21mg 8%
Vitamin A 96µg 31µg 7%
Potassium 86mg 316mg 7%
Vitamin B6 0.085mg 0.175mg 7%
Magnesium 41mg 21mg 5%
Polyunsaturated fat 0.593g 0.038g 4%
Vitamin E 0.23mg 0.78mg 4%
Vitamin B3 0.077mg 0.639mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.037mg 0.071mg 3%
Vitamin B5 0.424mg 0.573mg 3%
Copper 0.03mg 0.049mg 2%
Iron 0.77mg 0.73mg 1%
Choline 15.4mg 18.7mg 1%
Carbs 3.63g 6.64g 1%
Fructose 0.68g 1%
Net carbs 3.63g 4.04g N/A
Sugar 0.73g 1.7g N/A
Tryptophan 0.429mg 0.033mg 0%
Threonine 1.171mg 0.088mg 0%
Isoleucine 1.685mg 0.079mg 0%
Leucine 3.071mg 0.129mg 0%
Lysine 2.941mg 0.135mg 0%
Methionine 0.852mg 0.038mg 0%
Phenylalanine 1.71mg 0.117mg 0%
Valine 2.183mg 0.125mg 0%
Histidine 1.231mg 0.059mg 0%

Which food is preferable for your diet?

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

People also compare

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
59%
Broccoli
Minerals Daily Need Coverage Score
106%
Romano cheese
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.97g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 1400mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 17.076g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $4.2)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.