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Egg vs Romano cheese - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 269mg)
Which food contains less Sugars?
Romano cheese
Romano cheese contains less Sugars (difference - 0.39g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1309mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 13.848g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $3.6)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Romano cheese
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Egg Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Egg
17
Romano cheese
Mineral Summary Score
55
Egg
104
Romano cheese

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
4
:
Contains more Iron +54.5%
Contains more Potassium +46.5%
Contains more Copper +6566.7%
Contains less Sodium -91.3%
Contains more Calcium +2028%
Contains more Magnesium +310%
Contains more Zinc +145.7%
Contains more Phosphorus +341.9%
Contains more Iron +54.5%
Contains more Potassium +46.5%
Contains more Copper +6566.7%
Contains less Sodium -91.3%
Contains more Calcium +2028%
Contains more Magnesium +310%
Contains more Zinc +145.7%
Contains more Phosphorus +341.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
7
:
Contains more Vitamin D +335%
Contains more Vitamin A +25.3%
Contains more Vitamin E +347.8%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +42.4%
Contains more Vitamin B3 +20.3%
Contains more Vitamin K +633.3%
Equal in Vitamin B12 - 1.12
Contains more Vitamin D +335%
Contains more Vitamin A +25.3%
Contains more Vitamin E +347.8%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +42.4%
Contains more Vitamin B3 +20.3%
Contains more Vitamin K +633.3%
Equal in Vitamin B12 - 1.12

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
75%
Egg
191%
Romano cheese
Carbohydrates
1%
Egg
4%
Romano cheese
Fats
49%
Egg
124%
Romano cheese

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Egg Romano cheese Opinion
Calories 155 387 Romano cheese
Protein 12.58 31.8 Romano cheese
Fats 10.61 26.94 Romano cheese
Vitamin C 0 0
Carbs 1.12 3.63 Romano cheese
Cholesterol 373 104 Romano cheese
Vitamin D 87 20 Egg
Iron 1.19 0.77 Egg
Calcium 50 1064 Romano cheese
Potassium 126 86 Egg
Magnesium 10 41 Romano cheese
Sugars 1.12 0.73 Egg
Fiber 0 0
Copper 2 0.03 Egg
Zinc 1.05 2.58 Romano cheese
Starch
Phosphorus 172 760 Romano cheese
Sodium 124 1433 Egg
Vitamin A 520 415 Egg
Vitamin E 1.03 0.23 Egg
Vitamin D 2.2 0.5 Egg
Vitamin B1 0.066 0.037 Egg
Vitamin B2 0.513 0.37 Egg
Vitamin B3 0.064 0.077 Romano cheese
Vitamin B5 1.398 0.424 Egg
Vitamin B6 0.121 0.085 Egg
Vitamin B12 1.11 1.12 Romano cheese
Vitamin K 0.3 2.2 Romano cheese
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.267 17.115 Egg
Monounsaturated Fat 4.077 7.838 Romano cheese
Polyunsaturated fat 1.414 0.593 Egg
Tryptophan 0.153 0.429 Romano cheese
Threonine 0.604 1.171 Romano cheese
Isoleucine 0.686 1.685 Romano cheese
Leucine 1.075 3.071 Romano cheese
Lysine 0.904 2.941 Romano cheese
Methionine 0.392 0.852 Romano cheese
Phenylalanine 0.668 1.71 Romano cheese
Valine 0.767 2.183 Romano cheese
Histidine 0.298 1.231 Romano cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.