Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Romano cheese vs. Lettuce — In-Depth Nutrition Comparison

Compare

Differences between romano cheese and lettuce

  • Romano cheese has more phosphorus, calcium, vitamin B12, selenium, and vitamin B2, while lettuce has more vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 140% higher.
  • The amount of cholesterol in lettuce is lower.

The food types used in this comparison are Cheese, romano and Lettuce, green leaf, raw.

Infographic

Romano cheese vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +215.4%
Contains more CalciumCalcium +2855.6%
Contains more ZincZinc +1333.3%
Contains more PhosphorusPhosphorus +2520.7%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +125.6%
Contains more IronIron +11.7%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +1150%
~equal in Copper ~0.029mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B5Vitamin B5 +216.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +285.4%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B3Vitamin B3 +387%
Contains more Vitamin KVitamin K +5640.9%
Contains more FolateFolate +442.9%
~equal in Vitamin E ~0.22mg
~equal in Vitamin B6 ~0.09mg

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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +2238.2%
Contains more FatsFats +17860%
Contains more CarbsCarbs +26.5%
Contains more OtherOther +950%
Contains more WaterWater +207.3%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +130533.3%
Contains more Poly. FatPolyunsaturated fat +623.2%
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 Lettuce
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Lettuce DV% diff.
Phosphorus 760mg 29mg 104%
Vitamin K 2.2µg 126.3µg 103%
Calcium 1064mg 36mg 103%
Saturated fat 17.115g 0.02g 78%
Protein 31.8g 1.36g 61%
Sodium 1433mg 28mg 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.15g 41%
Cholesterol 104mg 0mg 35%
Vitamin A 96µg 370µg 30%
Selenium 14.5µg 0.6µg 25%
Zinc 2.58mg 0.18mg 22%
Vitamin B2 0.37mg 0.08mg 22%
Monounsaturated fat 7.838g 0.006g 20%
Calories 387kcal 15kcal 19%
Manganese 0.02mg 0.25mg 10%
Vitamin C 0mg 9.2mg 10%
Folate 7µg 38µg 8%
Magnesium 41mg 13mg 7%
Vitamin B5 0.424mg 0.134mg 6%
Fiber 0g 1.3g 5%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.082g 3%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 194mg 3%
Vitamin B1 0.037mg 0.07mg 3%
Vitamin B3 0.077mg 0.375mg 2%
Fructose 0.43g 1%
Iron 0.77mg 0.86mg 1%
Carbs 3.63g 2.87g 0%
Net carbs 3.63g 1.57g N/A
Sugar 0.73g 0.78g N/A
Copper 0.03mg 0.029mg 0%
Vitamin E 0.23mg 0.22mg 0%
Vitamin B6 0.085mg 0.09mg 0%
Choline 15.4mg 13.6mg 0%
Tryptophan 0.429mg 0.009mg 0%
Threonine 1.171mg 0.059mg 0%
Isoleucine 1.685mg 0.084mg 0%
Leucine 3.071mg 0.079mg 0%
Lysine 2.941mg 0.084mg 0%
Methionine 0.852mg 0.016mg 0%
Phenylalanine 1.71mg 0.055mg 0%
Valine 2.183mg 0.07mg 0%
Histidine 1.231mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
45%
Lettuce
Minerals Daily Need Coverage Score
106%
Romano cheese
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 1405mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 17.095g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $4.1)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.