Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Zucchini
  5. Compare
  6. Zucchini vs. Romano cheese

Zucchini vs. Romano cheese — In-Depth Nutrition Comparison

Compare

A recap on differences between zucchini and romano cheese

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

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

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +203.5%
Contains more CopperCopper +76.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +785%
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%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 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%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +206.7%
Contains more ProteinProtein +2528.1%
Contains more FatsFats +8318.8%
Contains more CarbsCarbs +16.7%
Contains more OtherOther +1078.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -99.5%
Contains more Mono. FatMonounsaturated fat +71154.5%
Contains more Poly. FatPolyunsaturated fat +551.6%

People also compare

Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant
Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort

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