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Romano cheese vs. Garden cress — In-Depth Nutrition Comparison

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Differences between romano cheese and garden cress

  • Romano cheese has more calcium, phosphorus, vitamin B12, and selenium, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • The amount of cholesterol in garden cress is lower.

The food types used in this comparison are Cheese, romano and Cress, garden, raw.

Infographic

Romano cheese vs Garden cress infographic
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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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +1213.6%
Contains more ZincZinc +1021.7%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +604.7%
Contains more IronIron +68.8%
Contains more CopperCopper +466.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2665%
~equal in Magnesium ~38mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +260.4%
Contains more Vitamin EVitamin E +204.3%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +1198.7%
Contains more Vitamin B6Vitamin B6 +190.6%
Contains more Vitamin KVitamin K +24531.8%
Contains more FolateFolate +1042.9%
Contains more CholineCholine +26.6%

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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +1123.1%
Contains more FatsFats +3748.6%
Contains more OtherOther +273.3%
Contains more CarbsCarbs +51.5%
Contains more WaterWater +189.2%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +3179.5%
Contains more Poly. FatPolyunsaturated fat +160.1%
Contains less Sat. FatSaturated fat -99.9%

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 Garden cress
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Garden cress DV% diff.
Vitamin K 2.2µg 541.9µg 450%
Phosphorus 760mg 76mg 98%
Calcium 1064mg 81mg 98%
Saturated fat 17.115g 0.023g 78%
Vitamin C 0mg 69mg 77%
Sodium 1433mg 14mg 62%
Protein 31.8g 2.6g 58%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.7g 40%
Cholesterol 104mg 0mg 35%
Vitamin A 96µg 346µg 28%
Selenium 14.5µg 0.9µg 25%
Manganese 0.02mg 0.553mg 23%
Zinc 2.58mg 0.23mg 21%
Monounsaturated fat 7.838g 0.239g 19%
Folate 7µg 80µg 18%
Calories 387kcal 32kcal 18%
Copper 0.03mg 0.17mg 16%
Potassium 86mg 606mg 15%
Vitamin B6 0.085mg 0.247mg 12%
Vitamin B2 0.37mg 0.26mg 8%
Iron 0.77mg 1.3mg 7%
Vitamin B3 0.077mg 1mg 6%
Vitamin B5 0.424mg 0.242mg 4%
Fiber 0g 1.1g 4%
Vitamin B1 0.037mg 0.08mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.23mg 0.7mg 3%
Polyunsaturated fat 0.593g 0.228g 2%
Magnesium 41mg 38mg 1%
Choline 15.4mg 19.5mg 1%
Carbs 3.63g 5.5g 1%
Net carbs 3.63g 4.4g N/A
Sugar 0.73g 4.4g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Garden cress
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
150%
Garden cress
Minerals Daily Need Coverage Score
106%
Romano cheese
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.67g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 1419mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 17.092g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 27)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $4.6)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is richer in minerals?
?
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.