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  6. Romano cheese vs. Summer squash

Romano cheese vs. Summer squash — In-Depth Nutrition Comparison

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How are romano cheese and summer squash different?

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2; however, summer squash is richer in vitamin C.
  • Daily need coverage for calcium for romano cheese is 105% higher.
  • Summer squash has less cholesterol.
  • Summer squash has a lower glycemic index (13) than romano cheese (27).

Cheese, romano and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Romano cheese vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +141.2%
Contains more CalciumCalcium +6993.3%
Contains more IronIron +120%
Contains more ZincZinc +789.7%
Contains more PhosphorusPhosphorus +1900%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +204.7%
Contains more CopperCopper +70%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +775%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +160.6%
Contains more Vitamin B5Vitamin B5 +173.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +29.7%
Contains more Vitamin B3Vitamin B3 +532.5%
Contains more Vitamin B6Vitamin B6 +156.5%
Contains more Vitamin KVitamin K +36.4%
Contains more FolateFolate +314.3%

All nutrients comparison - raw data values

Nutrient Romano cheese Summer squash DV% diff.
Calcium 1064mg 15mg 105%
Phosphorus 760mg 38mg 103%
Saturated fat 17.115g 0.044g 78%
Sodium 1433mg 2mg 62%
Protein 31.8g 1.21g 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.18g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.2µg 26%
Zinc 2.58mg 0.29mg 21%
Monounsaturated fat 7.838g 0.016g 20%
Calories 387kcal 16kcal 19%
Vitamin C 0mg 17mg 19%
Vitamin B2 0.37mg 0.142mg 18%
Vitamin A 96µg 10µg 10%
Vitamin B6 0.085mg 0.218mg 10%
Manganese 0.02mg 0.175mg 7%
Folate 7µg 29µg 6%
Magnesium 41mg 17mg 6%
Iron 0.77mg 0.35mg 5%
Potassium 86mg 262mg 5%
Vitamin B5 0.424mg 0.155mg 5%
Fiber 0g 1.1g 4%
Polyunsaturated fat 0.593g 0.089g 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.077mg 0.487mg 3%
Vitamin D 0.5µg 0µg 3%
Copper 0.03mg 0.051mg 2%
Choline 15.4mg 6.7mg 2%
Vitamin B1 0.037mg 0.048mg 1%
Vitamin E 0.23mg 0.12mg 1%
Vitamin K 2.2µg 3µg 1%
Fructose 0.95g 1%
Carbs 3.63g 3.35g 0%
Net carbs 3.63g 2.25g N/A
Sugar 0.73g 2.2g N/A
Tryptophan 0.429mg 0.011mg 0%
Threonine 1.171mg 0.028mg 0%
Isoleucine 1.685mg 0.042mg 0%
Leucine 3.071mg 0.069mg 0%
Lysine 2.941mg 0.065mg 0%
Methionine 0.852mg 0.017mg 0%
Phenylalanine 1.71mg 0.041mg 0%
Valine 2.183mg 0.053mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +2528.1%
Contains more FatsFats +14866.7%
Contains more OtherOther +983.9%
Contains more WaterWater +206.2%
~equal in Carbs ~3.35g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +48887.5%
Contains more Poly. FatPolyunsaturated fat +566.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.