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  6. Romano cheese vs. Omelette

Romano cheese vs. Omelette — In-Depth Nutrition Comparison

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How are Romano cheese and Omelette different?

  • Romano cheese is richer in Calcium, Phosphorus, Vitamin B12, and Zinc, while Omelette is higher in Choline, Selenium, and Vitamin B5.
  • Romano cheese covers your daily need of Calcium 102% more than Omelette.
  • Romano cheese contains 9 times more Sodium than Omelette. Romano cheese contains 1433mg of Sodium, while Omelette contains 155mg.

Cheese, romano and Egg, whole, cooked, omelet types were used in this article.

Infographic

Romano cheese vs Omelette 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
Omelette
Omelette
Contains more Calcium +2116.7%
Contains more Magnesium +272.7%
Contains more Phosphorus +355.1%
Contains more Zinc +136.7%
Contains more Iron +92.2%
Contains more Potassium +36%
Contains less Sodium -89.2%
Contains more Copper +110%
Contains more Manganese +20%
Contains more Selenium +77.9%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +2116.7%
Contains more Magnesium +272.7%
Contains more Phosphorus +355.1%
Contains more Zinc +136.7%
Contains more Iron +92.2%
Contains more Potassium +36%
Contains less Sodium -89.2%
Contains more Copper +110%
Contains more Manganese +20%
Contains more Selenium +77.9%

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
:
8
Omelette
Omelette
Contains more Vitamin B3 +20.3%
Contains more Vitamin B12 +47.4%
Contains more Vitamin A +48.7%
Contains more Vitamin E +460.9%
Contains more Vitamin D +240%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +68.2%
Contains more Folate +457.1%
Contains more Vitamin K +104.5%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B2 - 0.386
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%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B12 +47.4%
Contains more Vitamin A +48.7%
Contains more Vitamin E +460.9%
Contains more Vitamin D +240%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +68.2%
Contains more Folate +457.1%
Contains more Vitamin K +104.5%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B2 - 0.386

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Omelette
Omelette
Contains more Protein +200.9%
Contains more Fats +131%
Contains more Carbs +467.2%
Contains more Other +572%
Contains more Water +146.3%
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
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +200.9%
Contains more Fats +131%
Contains more Carbs +467.2%
Contains more Other +572%
Contains more Water +146.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Omelette
Omelette
Contains more Monounsaturated Fat +61.8%
Contains less Saturated Fat -80.6%
Contains more Polyunsaturated fat +357.3%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +61.8%
Contains less Saturated Fat -80.6%
Contains more Polyunsaturated fat +357.3%

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 Omelette
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Omelette Opinion
Net carbs 3.63g 0.64g Romano cheese
Protein 31.8g 10.57g Romano cheese
Fats 26.94g 11.66g Romano cheese
Carbs 3.63g 0.64g Romano cheese
Calories 387kcal 154kcal Romano cheese
Sugar 0.73g 0.31g Omelette
Calcium 1064mg 48mg Romano cheese
Iron 0.77mg 1.48mg Omelette
Magnesium 41mg 11mg Romano cheese
Phosphorus 760mg 167mg Romano cheese
Potassium 86mg 117mg Omelette
Sodium 1433mg 155mg Omelette
Zinc 2.58mg 1.09mg Romano cheese
Copper 0.03mg 0.063mg Omelette
Manganese 0.02mg 0.024mg Omelette
Selenium 14.5µg 25.8µg Omelette
Vitamin A 415IU 617IU Omelette
Vitamin A RAE 96µg 172µg Omelette
Vitamin E 0.23mg 1.29mg Omelette
Vitamin D 20IU 69IU Omelette
Vitamin D 0.5µg 1.7µg Omelette
Vitamin B1 0.037mg 0.034mg Romano cheese
Vitamin B2 0.37mg 0.386mg Omelette
Vitamin B3 0.077mg 0.064mg Romano cheese
Vitamin B5 0.424mg 1.289mg Omelette
Vitamin B6 0.085mg 0.143mg Omelette
Folate 7µg 39µg Omelette
Vitamin B12 1.12µg 0.76µg Romano cheese
Vitamin K 2.2µg 4.5µg Omelette
Tryptophan 0.429mg 0.14mg Romano cheese
Threonine 1.171mg 0.467mg Romano cheese
Isoleucine 1.685mg 0.565mg Romano cheese
Leucine 3.071mg 0.913mg Romano cheese
Lysine 2.941mg 0.767mg Romano cheese
Methionine 0.852mg 0.319mg Romano cheese
Phenylalanine 1.71mg 0.572mg Romano cheese
Valine 2.183mg 0.722mg Romano cheese
Histidine 1.231mg 0.26mg Romano cheese
Cholesterol 104mg 313mg Romano cheese
Trans Fat 0.709g Romano cheese
Saturated Fat 17.115g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 7.838g 4.843g Romano cheese
Polyunsaturated fat 0.593g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Omelette
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
38%
Omelette
Minerals Daily Need Coverage Score
106%
Romano cheese
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 209mg)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1278mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 13.796g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $3.6)
Which food is richer in vitamins?
Omelette
Omelette 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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.