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  6. Romano cheese vs. Zucchini

Romano cheese vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and zucchini

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc, yet zucchini is higher in vitamin C.
  • Romano cheese covers your daily calcium needs 105% more than zucchini.
  • The amount of cholesterol in zucchini is lower.
  • The glycemic index of zucchini is lower.

Food varieties used in this article are Cheese, romano and Squash, summer, zucchini, includes skin, raw.

Infographic

Romano cheese vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +6550%
Contains more IronIron +108.1%
Contains more ZincZinc +706.3%
Contains more PhosphorusPhosphorus +1900%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +203.5%
Contains more CopperCopper +76.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +785%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +293.6%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B3Vitamin B3 +485.7%
Contains more Vitamin B6Vitamin B6 +91.8%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +242.9%

All nutrients comparison - raw data values

Nutrient Romano cheese Zucchini DV% diff.
Calcium 1064mg 16mg 105%
Phosphorus 760mg 38mg 103%
Saturated fat 17.115g 0.084g 77%
Sodium 1433mg 8mg 62%
Protein 31.8g 1.21g 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.32g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.2µg 26%
Zinc 2.58mg 0.32mg 21%
Vitamin B2 0.37mg 0.094mg 21%
Vitamin C 0mg 17.9mg 20%
Monounsaturated fat 7.838g 0.011g 20%
Calories 387kcal 17kcal 19%
Vitamin A 96µg 10µg 10%
Manganese 0.02mg 0.177mg 7%
Vitamin B6 0.085mg 0.163mg 6%
Iron 0.77mg 0.37mg 5%
Potassium 86mg 261mg 5%
Magnesium 41mg 18mg 5%
Folate 7µg 24µg 4%
Fiber 0g 1g 4%
Vitamin B5 0.424mg 0.204mg 4%
Copper 0.03mg 0.053mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.091g 3%
Vitamin B3 0.077mg 0.451mg 2%
Fructose 1.38g 2%
Vitamin K 2.2µg 4.3µg 2%
Vitamin B1 0.037mg 0.045mg 1%
Choline 15.4mg 9.5mg 1%
Vitamin E 0.23mg 0.12mg 1%
Carbs 3.63g 3.11g 0%
Net carbs 3.63g 2.11g N/A
Sugar 0.73g 2.5g N/A
Tryptophan 0.429mg 0.01mg 0%
Threonine 1.171mg 0.029mg 0%
Isoleucine 1.685mg 0.044mg 0%
Leucine 3.071mg 0.071mg 0%
Lysine 2.941mg 0.067mg 0%
Methionine 0.852mg 0.018mg 0%
Phenylalanine 1.71mg 0.043mg 0%
Valine 2.183mg 0.054mg 0%
Histidine 1.231mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +2528.1%
Contains more FatsFats +8318.8%
Contains more CarbsCarbs +16.7%
Contains more OtherOther +1078.9%
Contains more WaterWater +206.7%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +71154.5%
Contains more Poly. FatPolyunsaturated fat +551.6%
Contains less Sat. FatSaturated fat -99.5%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.