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  6. Mustard Greens Raw vs. Romano cheese

Mustard Greens Raw vs. Romano cheese — In-Depth Nutrition Comparison

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How are mustard Greens Raw and romano cheese different?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A, while romano cheese is higher in phosphorus, calcium, vitamin B12, and selenium.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than romano cheese.
  • Mustard Greens Raw are lower in sodium.

Mustard greens, raw and Cheese, romano types were used in this article.

Infographic

Mustard Greens Raw vs Romano cheese 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 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 PotassiumPotassium +346.5%
Contains more IronIron +113%
Contains more CopperCopper +450%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +825.2%
Contains more ZincZinc +932%
Contains more PhosphorusPhosphorus +1210.3%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +57.3%
Contains more Vitamin EVitamin E +773.9%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +939%
Contains more Vitamin B6Vitamin B6 +111.8%
Contains more Vitamin KVitamin K +11604.5%
Contains more FolateFolate +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B5Vitamin B5 +101.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2980%

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Romano cheese DV% diff.
Vitamin K 257.5µg 2.2µg 213%
Phosphorus 58mg 760mg 100%
Calcium 115mg 1064mg 95%
Vitamin C 70mg 0mg 78%
Saturated fat 0.01g 17.115g 78%
Sodium 20mg 1433mg 61%
Protein 2.86g 31.8g 58%
Vitamin B12 0µg 1.12µg 47%
Fats 0.42g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.9µg 14.5µg 25%
Zinc 0.25mg 2.58mg 21%
Vitamin B2 0.11mg 0.37mg 20%
Monounsaturated fat 0.092g 7.838g 19%
Calories 27kcal 387kcal 18%
Copper 0.165mg 0.03mg 15%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 0.23mg 12%
Iron 1.64mg 0.77mg 11%
Potassium 384mg 86mg 9%
Vitamin B6 0.18mg 0.085mg 7%
Vitamin A 151µg 96µg 6%
Vitamin B3 0.8mg 0.077mg 5%
Polyunsaturated fat 0.038g 0.593g 4%
Vitamin B1 0.08mg 0.037mg 4%
Vitamin B5 0.21mg 0.424mg 4%
Choline 0.5mg 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 32mg 41mg 2%
Manganese 0.02mg 1%
Folate 12µg 7µg 1%
Carbs 4.67g 3.63g 0%
Net carbs 1.47g 3.63g N/A
Sugar 1.32g 0.73g N/A
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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +28.7%
Contains more WaterWater +193.4%
Contains more ProteinProtein +1011.9%
Contains more FatsFats +6314.3%
Contains more OtherOther +397.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.9%
Contains more Mono. FatMonounsaturated fat +8419.6%
Contains more Poly. FatPolyunsaturated fat +1460.5%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.