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  6. Romano cheese vs. Fennel

Romano cheese vs. Fennel — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and fennel

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc, yet fennel is higher in vitamin K.
  • Romano cheese covers your daily calcium needs 102% more than fennel.
  • The amount of cholesterol in fennel is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Fennel, bulb, raw.

Infographic

Romano cheese vs Fennel 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%
Fennel
Fennel
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +141.2%
Contains more CalciumCalcium +2071.4%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +1420%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +381.4%
Contains more CopperCopper +120%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +855%
~equal in Iron ~0.73mg

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%
Fennel
Fennel
5
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B2Vitamin B2 +1056.3%
Contains more Vitamin B5Vitamin B5 +82.8%
Contains more Vitamin B6Vitamin B6 +80.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +152.2%
Contains more Vitamin B3Vitamin B3 +731.2%
Contains more Vitamin KVitamin K +2754.5%
Contains more FolateFolate +285.7%

All nutrients comparison - raw data values

Nutrient Romano cheese Fennel DV% diff.
Calcium 1064mg 49mg 102%
Phosphorus 760mg 50mg 101%
Saturated fat 17.115g 0.09g 77%
Protein 31.8g 1.24g 61%
Sodium 1433mg 52mg 60%
Vitamin K 2.2µg 62.8µg 51%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.2g 41%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.032mg 26%
Selenium 14.5µg 0.7µg 25%
Zinc 2.58mg 0.2mg 22%
Monounsaturated fat 7.838g 0.068g 19%
Calories 387kcal 31kcal 18%
Vitamin C 0mg 12mg 13%
Fiber 0g 3.1g 12%
Potassium 86mg 414mg 10%
Manganese 0.02mg 0.191mg 7%
Magnesium 41mg 17mg 6%
Folate 7µg 27µg 5%
Vitamin A 96µg 48µg 5%
Copper 0.03mg 0.066mg 4%
Vitamin B3 0.077mg 0.64mg 4%
Vitamin B5 0.424mg 0.232mg 4%
Polyunsaturated fat 0.593g 0.169g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.085mg 0.047mg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.23mg 0.58mg 2%
Vitamin B1 0.037mg 0.01mg 2%
Carbs 3.63g 7.3g 1%
Iron 0.77mg 0.73mg 1%
Net carbs 3.63g 4.2g N/A
Sugar 0.73g 3.93g N/A
Choline 15.4mg 13.2mg 0%
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%

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
Fennel
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +2464.5%
Contains more FatsFats +13370%
Contains more OtherOther +540%
Contains more CarbsCarbs +101.1%
Contains more WaterWater +191.8%

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
Fennel
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +11426.5%
Contains more Poly. FatPolyunsaturated fat +250.9%
Contains less Sat. FatSaturated fat -99.5%

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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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.