Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Romano cheese
  5. Compare
  6. Romano cheese vs. Chard raw

Romano cheese vs. Chard raw — In-Depth Nutrition Comparison

Compare

A recap on differences between romano cheese and chard raw

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, and selenium, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 690% more than romano cheese.
  • The amount of cholesterol in chard raw is lower.

Food varieties used in this article are Cheese, romano and Chard, swiss, raw.

Infographic

Romano cheese vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +1986.3%
Contains more ZincZinc +616.7%
Contains more PhosphorusPhosphorus +1552.2%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +97.6%
Contains more PotassiumPotassium +340.7%
Contains more IronIron +133.8%
Contains more CopperCopper +496.7%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +1730%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +311.1%
Contains more Vitamin B5Vitamin B5 +146.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +218.8%
Contains more Vitamin EVitamin E +721.7%
Contains more Vitamin B3Vitamin B3 +419.5%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more Vitamin KVitamin K +37627.3%
Contains more FolateFolate +100%
Contains more CholineCholine +16.9%
~equal in Vitamin B1 ~0.04mg

All nutrients comparison - raw data values

Nutrient Romano cheese Chard raw DV% diff.
Vitamin K 2.2µg 830µg 690%
Phosphorus 760mg 46mg 102%
Calcium 1064mg 51mg 101%
Saturated fat 17.115g 0.03g 78%
Protein 31.8g 1.8g 60%
Sodium 1433mg 213mg 53%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.2g 41%
Cholesterol 104mg 0mg 35%
Vitamin C 0mg 30mg 33%
Selenium 14.5µg 0.9µg 25%
Vitamin A 96µg 306µg 23%
Vitamin B2 0.37mg 0.09mg 22%
Zinc 2.58mg 0.36mg 20%
Monounsaturated fat 7.838g 0.04g 19%
Calories 387kcal 19kcal 18%
Copper 0.03mg 0.179mg 17%
Manganese 0.02mg 0.366mg 15%
Iron 0.77mg 1.8mg 13%
Vitamin E 0.23mg 1.89mg 11%
Magnesium 41mg 81mg 10%
Potassium 86mg 379mg 9%
Fiber 0g 1.6g 6%
Vitamin B5 0.424mg 0.172mg 5%
Polyunsaturated fat 0.593g 0.07g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Folate 7µg 14µg 2%
Vitamin B3 0.077mg 0.4mg 2%
Vitamin B6 0.085mg 0.099mg 1%
Carbs 3.63g 3.74g 0%
Net carbs 3.63g 2.14g N/A
Sugar 0.73g 1.1g N/A
Vitamin B1 0.037mg 0.04mg 0%
Choline 15.4mg 18mg 0%
Tryptophan 0.429mg 0.017mg 0%
Threonine 1.171mg 0.083mg 0%
Isoleucine 1.685mg 0.147mg 0%
Leucine 3.071mg 0.13mg 0%
Lysine 2.941mg 0.099mg 0%
Methionine 0.852mg 0.019mg 0%
Phenylalanine 1.71mg 0.11mg 0%
Valine 2.183mg 0.11mg 0%
Histidine 1.231mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1666.7%
Contains more FatsFats +13370%
Contains more OtherOther +320%
Contains more WaterWater +199.8%
~equal in Carbs ~3.74g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +19495%
Contains more Poly. FatPolyunsaturated fat +747.1%
Contains less Sat. FatSaturated fat -99.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.