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Romano cheese vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between romano cheese and vegetable

  • Romano cheese has more calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc; however, vegetable has more vitamin A.
  • Romano cheese's daily need coverage for calcium is 104% more.
  • Vegetable is lower in cholesterol.
  • Vegetable has a higher glycemic index than romano cheese.

The food varieties used in the comparison are Cheese, romano and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Romano cheese vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +4156%
Contains more ZincZinc +426.5%
Contains more PhosphorusPhosphorus +1390.2%
Contains more SeleniumSelenium +4733.3%
Contains more PotassiumPotassium +96.5%
Contains more CopperCopper +176.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1795%
~equal in Iron ~0.82mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +208.3%
Contains more Vitamin B5Vitamin B5 +180.8%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +122.9%
Contains more Vitamin EVitamin E +65.2%
Contains more Vitamin B1Vitamin B1 +91.9%
Contains more Vitamin B3Vitamin B3 +1005.2%
Contains more Vitamin KVitamin K +968.2%
Contains more FolateFolate +171.4%
Contains more CholineCholine +56.5%

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +1011.9%
Contains more FatsFats +17860%
Contains more OtherOther +903%
Contains more CarbsCarbs +260.6%
Contains more WaterWater +169.3%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +78280%
Contains more Poly. FatPolyunsaturated fat +723.6%
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 Vegetable
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Vegetable DV% diff.
Calcium 1064mg 25mg 104%
Phosphorus 760mg 51mg 101%
Saturated fat 17.115g 0.031g 78%
Sodium 1433mg 35mg 61%
Protein 31.8g 2.86g 58%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.15g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.3µg 26%
Monounsaturated fat 7.838g 0.01g 20%
Zinc 2.58mg 0.49mg 19%
Vitamin B2 0.37mg 0.12mg 19%
Vitamin K 2.2µg 23.5µg 18%
Fiber 0g 4.4g 18%
Manganese 0.02mg 0.379mg 16%
Calories 387kcal 65kcal 16%
Vitamin A 96µg 214µg 13%
Copper 0.03mg 0.083mg 6%
Vitamin B3 0.077mg 0.851mg 5%
Vitamin B5 0.424mg 0.151mg 5%
Magnesium 41mg 22mg 5%
Vitamin C 0mg 3.2mg 4%
Polyunsaturated fat 0.593g 0.072g 3%
Carbs 3.63g 13.09g 3%
Vitamin D 20IU 0IU 3%
Folate 7µg 19µg 3%
Vitamin B1 0.037mg 0.071mg 3%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 169mg 2%
Choline 15.4mg 24.1mg 2%
Vitamin B6 0.085mg 0.074mg 1%
Iron 0.77mg 0.82mg 1%
Vitamin E 0.23mg 0.38mg 1%
Net carbs 3.63g 8.69g N/A
Sugar 0.73g 3.12g N/A
Tryptophan 0.429mg 0.029mg 0%
Threonine 1.171mg 0.115mg 0%
Isoleucine 1.685mg 0.139mg 0%
Leucine 3.071mg 0.19mg 0%
Lysine 2.941mg 0.17mg 0%
Methionine 0.852mg 0.034mg 0%
Phenylalanine 1.71mg 0.12mg 0%
Valine 2.183mg 0.149mg 0%
Histidine 1.231mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
106%
Romano cheese
19%
Vegetable

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 1398mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 17.084g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $4.1)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.39g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 39)
Which food is richer in minerals?
?
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.
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.