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  6. Romano cheese vs. Chinese cabbage

Romano cheese vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between romano cheese and Chinese cabbage

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, and selenium, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Daily need coverage for phosphorus for romano cheese is 103% higher.
  • Chinese cabbage contains less cholesterol.

Food types used in this article are Cheese, romano and Cabbage, chinese (pak-choi), raw.

Infographic

Romano cheese vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +115.8%
Contains more CalciumCalcium +913.3%
Contains more CopperCopper +42.9%
Contains more ZincZinc +1257.9%
Contains more PhosphorusPhosphorus +1954.1%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +193%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +695%
~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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +428.6%
Contains more Vitamin B5Vitamin B5 +381.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +140.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +132.3%
Contains more Vitamin B3Vitamin B3 +549.4%
Contains more Vitamin B6Vitamin B6 +128.2%
Contains more Vitamin KVitamin K +1968.2%
Contains more FolateFolate +842.9%
~equal in Vitamin B1 ~0.04mg

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +2020%
Contains more FatsFats +13370%
Contains more CarbsCarbs +66.5%
Contains more OtherOther +740%
Contains more WaterWater +208.4%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +52153.3%
Contains more Poly. FatPolyunsaturated fat +517.7%
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 Chinese cabbage
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 Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Chinese cabbage DV% diff.
Phosphorus 760mg 37mg 103%
Calcium 1064mg 105mg 96%
Saturated fat 17.115g 0.027g 78%
Protein 31.8g 1.5g 61%
Sodium 1433mg 65mg 59%
Vitamin C 0mg 45mg 50%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.2g 41%
Vitamin K 2.2µg 45.5µg 36%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.5µg 25%
Vitamin B2 0.37mg 0.07mg 23%
Zinc 2.58mg 0.19mg 22%
Monounsaturated fat 7.838g 0.015g 20%
Calories 387kcal 13kcal 19%
Folate 7µg 66µg 15%
Vitamin A 96µg 223µg 14%
Vitamin B6 0.085mg 0.194mg 8%
Vitamin B5 0.424mg 0.088mg 7%
Manganese 0.02mg 0.159mg 6%
Magnesium 41mg 19mg 5%
Potassium 86mg 252mg 5%
Fiber 0g 1g 4%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.096g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.077mg 0.5mg 3%
Choline 15.4mg 6.4mg 2%
Copper 0.03mg 0.021mg 1%
Vitamin E 0.23mg 0.09mg 1%
Carbs 3.63g 2.18g 0%
Net carbs 3.63g 1.18g N/A
Iron 0.77mg 0.8mg 0%
Sugar 0.73g 1.18g N/A
Vitamin B1 0.037mg 0.04mg 0%
Tryptophan 0.429mg 0.015mg 0%
Threonine 1.171mg 0.049mg 0%
Isoleucine 1.685mg 0.085mg 0%
Leucine 3.071mg 0.088mg 0%
Lysine 2.941mg 0.089mg 0%
Methionine 0.852mg 0.009mg 0%
Phenylalanine 1.71mg 0.044mg 0%
Valine 2.183mg 0.066mg 0%
Histidine 1.231mg 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Chinese cabbage
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
37%
Chinese cabbage
Minerals Daily Need Coverage Score
106%
Romano cheese
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.45g)
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?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 1368mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 17.088g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $4.2)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.