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  6. Romano cheese vs. Marrow-stem Kale

Romano cheese vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are romano cheese and marrow-stem Kale different?

  • Romano cheese is higher in phosphorus, calcium, and vitamin B12; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Marrow-stem Kale has less cholesterol.

Cheese, romano and Collards, raw are the varieties used in this article.

Infographic

Romano cheese vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +51.9%
Contains more CalciumCalcium +358.6%
Contains more IronIron +63.8%
Contains more ZincZinc +1128.6%
Contains more PhosphorusPhosphorus +2940%
Contains more SeleniumSelenium +1015.4%
Contains more PotassiumPotassium +147.7%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +3190%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +161.5%
Contains more Vitamin EVitamin E +882.6%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin B3Vitamin B3 +863.6%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +19768.2%
Contains more FolateFolate +1742.9%
Contains more CholineCholine +50.6%

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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +953%
Contains more FatsFats +4316.4%
Contains more OtherOther +405.3%
Contains more CarbsCarbs +49.3%
Contains more WaterWater +189.9%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +26026.7%
Contains more Poly. FatPolyunsaturated fat +195%
Contains less Sat. FatSaturated fat -99.7%

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 Marrow-stem Kale
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Marrow-stem Kale DV% diff.
Vitamin K 2.2µg 437.1µg 362%
Phosphorus 760mg 25mg 105%
Calcium 1064mg 232mg 83%
Saturated fat 17.115g 0.055g 78%
Sodium 1433mg 17mg 62%
Protein 31.8g 3.02g 58%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.61g 41%
Vitamin C 0mg 35.3mg 39%
Cholesterol 104mg 0mg 35%
Folate 7µg 129µg 31%
Manganese 0.02mg 0.658mg 28%
Selenium 14.5µg 1.3µg 24%
Zinc 2.58mg 0.21mg 22%
Monounsaturated fat 7.838g 0.03g 20%
Vitamin B2 0.37mg 0.13mg 18%
Calories 387kcal 32kcal 18%
Vitamin A 96µg 251µg 17%
Fiber 0g 4g 16%
Vitamin E 0.23mg 2.26mg 14%
Vitamin B6 0.085mg 0.165mg 6%
Iron 0.77mg 0.47mg 4%
Vitamin B3 0.077mg 0.742mg 4%
Potassium 86mg 213mg 4%
Vitamin D 20IU 0IU 3%
Magnesium 41mg 27mg 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.593g 0.201g 3%
Vitamin B5 0.424mg 0.267mg 3%
Copper 0.03mg 0.046mg 2%
Vitamin B1 0.037mg 0.054mg 1%
Choline 15.4mg 23.2mg 1%
Carbs 3.63g 5.42g 1%
Net carbs 3.63g 1.42g N/A
Sugar 0.73g 0.46g N/A
Tryptophan 0.429mg 0.031mg 0%
Threonine 1.171mg 0.086mg 0%
Isoleucine 1.685mg 0.1mg 0%
Leucine 3.071mg 0.151mg 0%
Lysine 2.941mg 0.117mg 0%
Methionine 0.852mg 0.033mg 0%
Phenylalanine 1.71mg 0.087mg 0%
Valine 2.183mg 0.12mg 0%
Histidine 1.231mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Marrow-stem Kale
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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
106%
Romano cheese
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1416mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 17.06g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $4.1)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.