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  6. Grape leaves vs. Romano cheese

Grape leaves vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between grape leaves and romano cheese

  • Grape leaves have more vitamin A, manganese, vitamin K, fiber, and copper; however, romano cheese has more phosphorus, calcium, and vitamin B12.
  • Grape leaves' daily need coverage for vitamin A is 542% more.
  • Grape leaves are lower in saturated fat.

The food varieties used in the comparison are Grape leaves, raw and Cheese, romano.

Infographic

Grape leaves vs Romano cheese 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
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%
Contains more MagnesiumMagnesium +131.7%
Contains more PotassiumPotassium +216.3%
Contains more IronIron +241.6%
Contains more CopperCopper +1283.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +14175%
Contains more CalciumCalcium +193.1%
Contains more ZincZinc +285.1%
Contains more PhosphorusPhosphorus +735.2%
Contains more SeleniumSelenium +1511.1%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +769.6%
Contains more Vitamin B3Vitamin B3 +2967.5%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more Vitamin KVitamin K +4836.4%
Contains more FolateFolate +1085.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +83.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B2 ~0.37mg

All nutrients comparison - raw data values

Nutrient Grape leaves Romano cheese DV% diff.
Vitamin A 1376µg 96µg 142%
Manganese 2.855mg 0.02mg 123%
Phosphorus 91mg 760mg 96%
Vitamin K 108.6µg 2.2µg 89%
Saturated fat 0.336g 17.115g 76%
Calcium 363mg 1064mg 70%
Sodium 9mg 1433mg 62%
Protein 5.6g 31.8g 52%
Vitamin B12 0µg 1.12µg 47%
Fiber 11g 0g 44%
Copper 0.415mg 0.03mg 43%
Fats 2.12g 26.94g 38%
Cholesterol 0mg 104mg 35%
Selenium 0.9µg 14.5µg 25%
Vitamin B6 0.4mg 0.085mg 24%
Iron 2.63mg 0.77mg 23%
Folate 83µg 7µg 19%
Monounsaturated fat 0.081g 7.838g 19%
Zinc 0.67mg 2.58mg 17%
Calories 93kcal 387kcal 15%
Vitamin B3 2.362mg 0.077mg 14%
Magnesium 95mg 41mg 13%
Vitamin E 2mg 0.23mg 12%
Vitamin C 11.1mg 0mg 12%
Potassium 272mg 86mg 5%
Carbs 17.31g 3.63g 5%
Vitamin B5 0.231mg 0.424mg 4%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 1.065g 0.593g 3%
Vitamin D 0IU 20IU 3%
Vitamin B2 0.354mg 0.37mg 1%
Net carbs 6.31g 3.63g N/A
Sugar 6.3g 0.73g N/A
Vitamin B1 0.04mg 0.037mg 0%
Choline 12.8mg 15.4mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
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
Contains more CarbsCarbs +376.9%
Contains more WaterWater +137.2%
Contains more ProteinProtein +467.9%
Contains more FatsFats +1170.8%
Contains more OtherOther +307.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +79.6%
Contains more Mono. FatMonounsaturated fat +9576.5%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.