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  6. Romano cheese vs. Beef

Romano cheese vs. Beef — In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Beef

  • Romano cheese is higher in Calcium, and Phosphorus, yet Beef is higher in Vitamin B12, Vitamin B6, Vitamin B3, Iron, Selenium, and Choline.
  • Beef covers your daily Vitamin B12 needs 129% more than Romano cheese.
  • Romano cheese contains 82 times more Calcium than Beef. While Romano cheese contains 1064mg of Calcium, Beef contains only 13mg.
  • The amount of Sodium in Beef is lower.

Food varieties used in this article are Cheese, romano and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Romano cheese vs Beef 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.
Romano cheese
Romano cheese
4
:
6
Beef
Beef
Contains more Calcium +8084.6%
Contains more Magnesium +192.9%
Contains more Phosphorus +193.4%
Contains more Manganese +122.2%
Contains more Iron +294.8%
Contains more Potassium +309.3%
Contains less Sodium -96.2%
Contains more Zinc +43.4%
Contains more Copper +223.3%
Contains more Selenium +75.2%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +8084.6%
Contains more Magnesium +192.9%
Contains more Phosphorus +193.4%
Contains more Manganese +122.2%
Contains more Iron +294.8%
Contains more Potassium +309.3%
Contains less Sodium -96.2%
Contains more Zinc +43.4%
Contains more Copper +223.3%
Contains more Selenium +75.2%

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.
Romano cheese
Romano cheese
3
:
7
Beef
Beef
Contains more Vitamin A +6816.7%
Contains more Vitamin D +400%
Contains more Vitamin K +37.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +7380.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +687.1%
Contains more Vitamin B12 +275.9%
Equal in Vitamin E - 0.25
Equal in Vitamin B2 - 0.4
Equal in Folate - 7
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +6816.7%
Contains more Vitamin D +400%
Contains more Vitamin K +37.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +7380.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +687.1%
Contains more Vitamin B12 +275.9%
Equal in Vitamin E - 0.25
Equal in Vitamin B2 - 0.4
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Beef
Beef
Contains more Protein +15.4%
Contains more Fats +311.9%
Contains more Carbs +∞%
Contains more Other +3260%
Contains more Water +112.6%
Romano cheese
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
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Protein +15.4%
Contains more Fats +311.9%
Contains more Carbs +∞%
Contains more Other +3260%
Contains more Water +112.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +11.5%
Contains less Saturated Fat -84.8%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +11.5%
Contains less Saturated Fat -84.8%

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 Beef
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Beef Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 27.55g Romano cheese
Fats 26.94g 6.54g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 169kcal Romano cheese
Sugar 0.73g 0g Beef
Calcium 1064mg 13mg Romano cheese
Iron 0.77mg 3.04mg Beef
Magnesium 41mg 14mg Romano cheese
Phosphorus 760mg 259mg Romano cheese
Potassium 86mg 352mg Beef
Sodium 1433mg 54mg Beef
Zinc 2.58mg 3.7mg Beef
Copper 0.03mg 0.097mg Beef
Manganese 0.02mg 0.009mg Romano cheese
Selenium 14.5µg 25.4µg Beef
Vitamin A 415IU 6IU Romano cheese
Vitamin A RAE 96µg 2µg Romano cheese
Vitamin E 0.23mg 0.25mg Beef
Vitamin D 20IU 3IU Romano cheese
Vitamin D 0.5µg 0.1µg Romano cheese
Vitamin B1 0.037mg 0.074mg Beef
Vitamin B2 0.37mg 0.4mg Beef
Vitamin B3 0.077mg 5.76mg Beef
Vitamin B5 0.424mg 0.481mg Beef
Vitamin B6 0.085mg 0.669mg Beef
Folate 7µg 7µg
Vitamin B12 1.12µg 4.21µg Beef
Vitamin K 2.2µg 1.6µg Romano cheese
Tryptophan 0.429mg 0.359mg Romano cheese
Threonine 1.171mg 1.534mg Beef
Isoleucine 1.685mg 1.52mg Romano cheese
Leucine 3.071mg 2.833mg Romano cheese
Lysine 2.941mg 3.178mg Beef
Methionine 0.852mg 0.871mg Beef
Phenylalanine 1.71mg 1.299mg Romano cheese
Valine 2.183mg 1.603mg Romano cheese
Histidine 1.231mg 1.244mg Beef
Cholesterol 104mg 85mg Beef
Trans Fat 0.375g Romano cheese
Saturated Fat 17.115g 2.595g Beef
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 7.838g 2.734g Romano cheese
Polyunsaturated fat 0.593g 0.532g Romano cheese
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
79%
Beef
Minerals Daily Need Coverage Score
106%
Romano cheese
55%
Beef

Comparison summary

Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1379mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 14.52g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 27)
Which food is cheaper?
Beef
Beef is cheaper (difference - $4.6)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
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.

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.