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  6. Romano cheese vs. Soybean raw

Romano cheese vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between Romano cheese and Soybean raw?

  • Romano cheese is richer in Calcium, while Soybean raw is higher in Iron, Copper, Manganese, Folate, Vitamin B1, Magnesium, and Potassium.
  • Soybean raw's daily need coverage for Iron is 187% higher.
  • Soybean raw has 717 times less Sodium than Romano cheese. Romano cheese has 1433mg of Sodium, while Soybean raw has 2mg.

We used Cheese, romano and Soybeans, mature seeds, raw types in this comparison.

Infographic

Romano cheese vs Soybean raw 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
2
:
8
Soybean raw
Soybean raw
Contains more Calcium +284.1%
Contains more Iron +1939%
Contains more Magnesium +582.9%
Contains more Potassium +1989.5%
Contains less Sodium -99.9%
Contains more Zinc +89.5%
Contains more Copper +5426.7%
Contains more Manganese +12485%
Contains more Selenium +22.8%
Equal in Phosphorus - 704
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +284.1%
Contains more Iron +1939%
Contains more Magnesium +582.9%
Contains more Potassium +1989.5%
Contains less Sodium -99.9%
Contains more Zinc +89.5%
Contains more Copper +5426.7%
Contains more Manganese +12485%
Contains more Selenium +22.8%
Equal in Phosphorus - 704

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
:
9
Soybean raw
Soybean raw
Contains more Vitamin A +1786.4%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +269.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2262.2%
Contains more Vitamin B2 +135.1%
Contains more Vitamin B3 +2007.8%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +343.5%
Contains more Folate +5257.1%
Contains more Vitamin K +2036.4%
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%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +1786.4%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +269.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2262.2%
Contains more Vitamin B2 +135.1%
Contains more Vitamin B3 +2007.8%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +343.5%
Contains more Folate +5257.1%
Contains more Vitamin K +2036.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Soybean raw
Soybean raw
Contains more Fats +35.1%
Contains more Water +261.9%
Contains more Other +38%
Contains more Protein +14.7%
Contains more Carbs +730.9%
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
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +35.1%
Contains more Water +261.9%
Contains more Other +38%
Contains more Protein +14.7%
Contains more Carbs +730.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +78%
Contains less Saturated Fat -83.1%
Contains more Polyunsaturated fat +1798%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +78%
Contains less Saturated Fat -83.1%
Contains more Polyunsaturated fat +1798%

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 Soybean raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Romano cheese Soybean raw Opinion
Net carbs 3.63g 20.86g Soybean raw
Protein 31.8g 36.49g Soybean raw
Fats 26.94g 19.94g Romano cheese
Carbs 3.63g 30.16g Soybean raw
Calories 387kcal 446kcal Soybean raw
Sugar 0.73g 7.33g Romano cheese
Fiber 0g 9.3g Soybean raw
Calcium 1064mg 277mg Romano cheese
Iron 0.77mg 15.7mg Soybean raw
Magnesium 41mg 280mg Soybean raw
Phosphorus 760mg 704mg Romano cheese
Potassium 86mg 1797mg Soybean raw
Sodium 1433mg 2mg Soybean raw
Zinc 2.58mg 4.89mg Soybean raw
Copper 0.03mg 1.658mg Soybean raw
Manganese 0.02mg 2.517mg Soybean raw
Selenium 14.5µg 17.8µg Soybean raw
Vitamin A 415IU 22IU Romano cheese
Vitamin A RAE 96µg 1µg Romano cheese
Vitamin E 0.23mg 0.85mg Soybean raw
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.037mg 0.874mg Soybean raw
Vitamin B2 0.37mg 0.87mg Soybean raw
Vitamin B3 0.077mg 1.623mg Soybean raw
Vitamin B5 0.424mg 0.793mg Soybean raw
Vitamin B6 0.085mg 0.377mg Soybean raw
Folate 7µg 375µg Soybean raw
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 47µg Soybean raw
Tryptophan 0.429mg 0.591mg Soybean raw
Threonine 1.171mg 1.766mg Soybean raw
Isoleucine 1.685mg 1.971mg Soybean raw
Leucine 3.071mg 3.309mg Soybean raw
Lysine 2.941mg 2.706mg Romano cheese
Methionine 0.852mg 0.547mg Romano cheese
Phenylalanine 1.71mg 2.122mg Soybean raw
Valine 2.183mg 2.029mg Romano cheese
Histidine 1.231mg 1.097mg Romano cheese
Cholesterol 104mg 0mg Soybean raw
Saturated Fat 17.115g 2.884g Soybean raw
Monounsaturated Fat 7.838g 4.404g Romano cheese
Polyunsaturated fat 0.593g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
Minerals Daily Need Coverage Score
106%
Romano cheese
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1431mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 14.231g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 6.6g)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.