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  6. Romano cheese vs. Leek

Romano cheese vs. Leek — In-Depth Nutrition Comparison

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The main differences between romano cheese and leek

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, vitamin B2, and selenium, yet leek is richer in vitamin K and vitamin A.
  • Daily need coverage for phosphorus for romano cheese is 104% higher.
  • Leek contains less cholesterol.

Food types used in this article are Cheese, romano and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Romano cheese vs Leek 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%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +46.4%
Contains more CalciumCalcium +1703.4%
Contains more ZincZinc +2050%
Contains more PhosphorusPhosphorus +2071.4%
Contains more SeleniumSelenium +1350%
Contains more PotassiumPotassium +109.3%
Contains more IronIron +172.7%
Contains more CopperCopper +300%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +2305%

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%
Leek
Leek
7
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% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +15.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1133.3%
Contains more Vitamin B5Vitamin B5 +202.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +419.5%
Contains more Vitamin B6Vitamin B6 +174.1%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +814.3%

All nutrients comparison - raw data values

Nutrient Romano cheese Leek DV% diff.
Phosphorus 760mg 35mg 104%
Calcium 1064mg 59mg 101%
Saturated fat 17.115g 0.04g 78%
Protein 31.8g 1.5g 61%
Sodium 1433mg 20mg 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.3g 41%
Vitamin K 2.2µg 47µg 37%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.03mg 26%
Selenium 14.5µg 1µg 25%
Zinc 2.58mg 0.12mg 22%
Monounsaturated fat 7.838g 0.004g 20%
Manganese 0.02mg 0.481mg 20%
Iron 0.77mg 2.1mg 17%
Calories 387kcal 61kcal 16%
Folate 7µg 64µg 14%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.085mg 0.233mg 11%
Copper 0.03mg 0.12mg 10%
Fiber 0g 1.8g 7%
Vitamin B5 0.424mg 0.14mg 6%
Vitamin E 0.23mg 0.92mg 5%
Carbs 3.63g 14.15g 4%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 180mg 3%
Magnesium 41mg 28mg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.166g 3%
Vitamin B1 0.037mg 0.06mg 2%
Vitamin B3 0.077mg 0.4mg 2%
Vitamin A 96µg 83µg 1%
Choline 15.4mg 9.5mg 1%
Net carbs 3.63g 12.35g N/A
Sugar 0.73g 3.9g N/A
Tryptophan 0.429mg 0.012mg 0%
Threonine 1.171mg 0.063mg 0%
Isoleucine 1.685mg 0.052mg 0%
Leucine 3.071mg 0.096mg 0%
Lysine 2.941mg 0.078mg 0%
Methionine 0.852mg 0.018mg 0%
Phenylalanine 1.71mg 0.055mg 0%
Valine 2.183mg 0.056mg 0%
Histidine 1.231mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +2020%
Contains more FatsFats +8880%
Contains more OtherOther +540%
Contains more CarbsCarbs +289.8%
Contains more WaterWater +168.5%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +195850%
Contains more Poly. FatPolyunsaturated fat +257.2%
Contains less Sat. FatSaturated fat -99.8%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.