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Romano cheese vs. Rutabagas — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and rutabagas

  • Romano cheese has more calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc; however, rutabagas are higher in vitamin C.
  • Romano cheese covers your daily need for calcium, 102% more than rutabagas.
  • Rutabagas have less cholesterol.
  • The glycemic index of rutabagas is higher.

These are the specific foods used in this comparison Cheese, romano and Rutabagas, raw.

Infographic

Romano cheese vs Rutabagas 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +105%
Contains more CalciumCalcium +2374.4%
Contains more IronIron +75%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +1334%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +254.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +555%
~equal in Copper ~0.032mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +825%
Contains more Vitamin B5Vitamin B5 +165%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +633.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +30.4%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B3Vitamin B3 +809.1%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +200%
~equal in Choline ~14.1mg

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +2844.4%
Contains more FatsFats +16737.5%
Contains more OtherOther +846.5%
Contains more CarbsCarbs +137.5%
Contains more WaterWater +189.3%

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +31252%
Contains more Poly. FatPolyunsaturated fat +573.9%
Contains less Sat. FatSaturated fat -99.8%

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 Rutabagas
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Rutabagas DV% diff.
Calcium 1064mg 43mg 102%
Phosphorus 760mg 53mg 101%
Saturated fat 17.115g 0.027g 78%
Sodium 1433mg 12mg 62%
Protein 31.8g 1.08g 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.16g 41%
Cholesterol 104mg 0mg 35%
Vitamin C 0mg 25mg 28%
Selenium 14.5µg 0.7µg 25%
Vitamin B2 0.37mg 0.04mg 25%
Zinc 2.58mg 0.24mg 21%
Monounsaturated fat 7.838g 0.025g 20%
Calories 387kcal 37kcal 18%
Vitamin A 96µg 0µg 11%
Fiber 0g 2.3g 9%
Potassium 86mg 305mg 6%
Manganese 0.02mg 0.131mg 5%
Magnesium 41mg 20mg 5%
Vitamin B5 0.424mg 0.16mg 5%
Iron 0.77mg 0.44mg 4%
Folate 7µg 21µg 4%
Vitamin B1 0.037mg 0.09mg 4%
Vitamin B3 0.077mg 0.7mg 4%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.088g 3%
Vitamin D 0.5µg 0µg 3%
Fructose 1.61g 2%
Carbs 3.63g 8.62g 2%
Vitamin K 2.2µg 0.3µg 2%
Vitamin B6 0.085mg 0.1mg 1%
Net carbs 3.63g 6.32g N/A
Sugar 0.73g 4.46g N/A
Copper 0.03mg 0.032mg 0%
Starch 0.4g 0%
Vitamin E 0.23mg 0.3mg 0%
Choline 15.4mg 14.1mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
106%
Romano cheese
13%
Rutabagas

Comparison summary

Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 1421mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 17.088g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $2.1)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.73g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.