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  6. Romano cheese vs. Cauliflower

Romano cheese vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and cauliflower

  • Romano cheese has more calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc; however, cauliflower is higher in vitamin C.
  • Romano cheese covers your daily need for calcium, 104% more than cauliflower.
  • Cauliflower has less cholesterol.

These are the specific foods used in this comparison Cheese, romano and Cauliflower, raw.

Infographic

Romano cheese vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +173.3%
Contains more CalciumCalcium +4736.4%
Contains more IronIron +83.3%
Contains more ZincZinc +855.6%
Contains more PhosphorusPhosphorus +1627.3%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +247.7%
Contains more CopperCopper +30%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +675%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +516.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +558.4%
Contains more Vitamin B5Vitamin B5 +57.3%
Contains more Vitamin B6Vitamin B6 +116.5%
Contains more Vitamin KVitamin K +604.5%
Contains more FolateFolate +714.3%
Contains more CholineCholine +187.7%

All nutrients comparison - raw data values

Nutrient Romano cheese Cauliflower DV% diff.
Calcium 1064mg 22mg 104%
Phosphorus 760mg 44mg 102%
Saturated fat 17.115g 0.13g 77%
Sodium 1433mg 30mg 61%
Protein 31.8g 1.92g 60%
Vitamin C 0mg 48.2mg 54%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.28g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.6µg 25%
Vitamin B2 0.37mg 0.06mg 24%
Zinc 2.58mg 0.27mg 21%
Monounsaturated fat 7.838g 0.034g 20%
Calories 387kcal 25kcal 18%
Folate 7µg 57µg 13%
Vitamin A 96µg 0µg 11%
Vitamin K 2.2µg 15.5µg 11%
Fiber 0g 2g 8%
Vitamin B6 0.085mg 0.184mg 8%
Potassium 86mg 299mg 6%
Manganese 0.02mg 0.155mg 6%
Magnesium 41mg 15mg 6%
Choline 15.4mg 44.3mg 5%
Vitamin B5 0.424mg 0.667mg 5%
Iron 0.77mg 0.42mg 4%
Polyunsaturated fat 0.593g 0.031g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.077mg 0.507mg 3%
Fructose 0.97g 1%
Vitamin B1 0.037mg 0.05mg 1%
Vitamin E 0.23mg 0.08mg 1%
Copper 0.03mg 0.039mg 1%
Carbs 3.63g 4.97g 0%
Net carbs 3.63g 2.97g N/A
Sugar 0.73g 1.91g N/A
Tryptophan 0.429mg 0.02mg 0%
Threonine 1.171mg 0.076mg 0%
Isoleucine 1.685mg 0.071mg 0%
Leucine 3.071mg 0.106mg 0%
Lysine 2.941mg 0.217mg 0%
Methionine 0.852mg 0.02mg 0%
Phenylalanine 1.71mg 0.065mg 0%
Valine 2.183mg 0.125mg 0%
Histidine 1.231mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1556.3%
Contains more FatsFats +9521.4%
Contains more OtherOther +784.2%
Contains more CarbsCarbs +36.9%
Contains more WaterWater +197.9%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +22952.9%
Contains more Poly. FatPolyunsaturated fat +1812.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.