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  6. Romano cheese vs. Mustard Greens Raw

Romano cheese vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are romano cheese and mustard Greens Raw different?

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, and selenium, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than romano cheese.
  • Mustard Greens Raw are lower in cholesterol.

Cheese, romano and Mustard greens, raw types were used in this article.

Infographic

Romano cheese vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +825.2%
Contains more ZincZinc +932%
Contains more PhosphorusPhosphorus +1210.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +346.5%
Contains more IronIron +113%
Contains more CopperCopper +450%
Contains less SodiumSodium -98.6%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B5Vitamin B5 +101.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +57.3%
Contains more Vitamin EVitamin E +773.9%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +939%
Contains more Vitamin B6Vitamin B6 +111.8%
Contains more Vitamin KVitamin K +11604.5%
Contains more FolateFolate +71.4%

All nutrients comparison - raw data values

Nutrient Romano cheese Mustard Greens Raw DV% diff.
Vitamin K 2.2µg 257.5µg 213%
Phosphorus 760mg 58mg 100%
Calcium 1064mg 115mg 95%
Vitamin C 0mg 70mg 78%
Saturated fat 17.115g 0.01g 78%
Sodium 1433mg 20mg 61%
Protein 31.8g 2.86g 58%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.42g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.9µg 25%
Zinc 2.58mg 0.25mg 21%
Vitamin B2 0.37mg 0.11mg 20%
Monounsaturated fat 7.838g 0.092g 19%
Calories 387kcal 27kcal 18%
Copper 0.03mg 0.165mg 15%
Fiber 0g 3.2g 13%
Vitamin E 0.23mg 2.01mg 12%
Iron 0.77mg 1.64mg 11%
Potassium 86mg 384mg 9%
Vitamin B6 0.085mg 0.18mg 7%
Vitamin A 96µg 151µg 6%
Vitamin B3 0.077mg 0.8mg 5%
Polyunsaturated fat 0.593g 0.038g 4%
Vitamin B1 0.037mg 0.08mg 4%
Vitamin B5 0.424mg 0.21mg 4%
Choline 15.4mg 0.5mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 41mg 32mg 2%
Manganese 0.02mg 1%
Folate 7µg 12µg 1%
Carbs 3.63g 4.67g 0%
Net carbs 3.63g 1.47g N/A
Sugar 0.73g 1.32g 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%

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +1011.9%
Contains more FatsFats +6314.3%
Contains more OtherOther +397.8%
Contains more CarbsCarbs +28.7%
Contains more WaterWater +193.4%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +8419.6%
Contains more Poly. FatPolyunsaturated fat +1460.5%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.