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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 of 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.
Romano cheese
Romano cheese
6
:
4
Cauliflower
Cauliflower
Contains more Calcium +4736.4%
Contains more Iron +83.3%
Contains more Magnesium +173.3%
Contains more Phosphorus +1627.3%
Contains more Zinc +855.6%
Contains more Selenium +2316.7%
Contains more Potassium +247.7%
Contains less Sodium -97.9%
Contains more Copper +30%
Contains more Manganese +675%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +4736.4%
Contains more Iron +83.3%
Contains more Magnesium +173.3%
Contains more Phosphorus +1627.3%
Contains more Zinc +855.6%
Contains more Selenium +2316.7%
Contains more Potassium +247.7%
Contains less Sodium -97.9%
Contains more Copper +30%
Contains more Manganese +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.
Romano cheese
Romano cheese
5
:
7
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +187.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +516.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B3 +558.4%
Contains more Vitamin B5 +57.3%
Contains more Vitamin B6 +116.5%
Contains more Folate +714.3%
Contains more Vitamin K +604.5%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +187.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +516.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B3 +558.4%
Contains more Vitamin B5 +57.3%
Contains more Vitamin B6 +116.5%
Contains more Folate +714.3%
Contains more Vitamin K +604.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Cauliflower
Cauliflower
Contains more Protein +1556.3%
Contains more Fats +9521.4%
Contains more Other +784.2%
Contains more Carbs +36.9%
Contains more Water +197.9%
Romano cheese
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
Cauliflower
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 Protein +1556.3%
Contains more Fats +9521.4%
Contains more Other +784.2%
Contains more Carbs +36.9%
Contains more Water +197.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +22952.9%
Contains more Polyunsaturated fat +1812.9%
Contains less Saturated Fat -99.2%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +22952.9%
Contains more Polyunsaturated fat +1812.9%
Contains less Saturated Fat -99.2%

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 Cauliflower
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Cauliflower Opinion
Net carbs 3.63g 2.97g Romano cheese
Protein 31.8g 1.92g Romano cheese
Fats 26.94g 0.28g Romano cheese
Carbs 3.63g 4.97g Cauliflower
Calories 387kcal 25kcal Romano cheese
Fructose 0.97g Cauliflower
Sugar 0.73g 1.91g Romano cheese
Fiber 0g 2g Cauliflower
Calcium 1064mg 22mg Romano cheese
Iron 0.77mg 0.42mg Romano cheese
Magnesium 41mg 15mg Romano cheese
Phosphorus 760mg 44mg Romano cheese
Potassium 86mg 299mg Cauliflower
Sodium 1433mg 30mg Cauliflower
Zinc 2.58mg 0.27mg Romano cheese
Copper 0.03mg 0.039mg Cauliflower
Manganese 0.02mg 0.155mg Cauliflower
Selenium 14.5µg 0.6µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.08mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.037mg 0.05mg Cauliflower
Vitamin B2 0.37mg 0.06mg Romano cheese
Vitamin B3 0.077mg 0.507mg Cauliflower
Vitamin B5 0.424mg 0.667mg Cauliflower
Vitamin B6 0.085mg 0.184mg Cauliflower
Folate 7µg 57µg Cauliflower
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 15.5µg Cauliflower
Tryptophan 0.429mg 0.02mg Romano cheese
Threonine 1.171mg 0.076mg Romano cheese
Isoleucine 1.685mg 0.071mg Romano cheese
Leucine 3.071mg 0.106mg Romano cheese
Lysine 2.941mg 0.217mg Romano cheese
Methionine 0.852mg 0.02mg Romano cheese
Phenylalanine 1.71mg 0.065mg Romano cheese
Valine 2.183mg 0.125mg Romano cheese
Histidine 1.231mg 0.056mg Romano cheese
Cholesterol 104mg 0mg Cauliflower
Saturated Fat 17.115g 0.13g Cauliflower
Monounsaturated Fat 7.838g 0.034g Romano cheese
Polyunsaturated fat 0.593g 0.031g Romano cheese
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
30%
Cauliflower
Minerals Daily Need Coverage Score
106%
Romano cheese
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1403mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 16.985g)
Which food is cheaper?
Cauliflower
Cauliflower 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. 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.