Egg white vs. Romano cheese — In-Depth Nutrition Comparison
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Important differences between Egg white and Romano cheese
- Egg white has more Selenium, however, Romano cheese has more Phosphorus, Calcium, Vitamin B12, Zinc, Vitamin A RAE, and Iron.
- Romano cheese's daily need coverage for Phosphorus is 106% more.
- Egg white is lower in Sodium.
The food varieties used in the comparison are Egg, white, raw, fresh and Cheese, romano.
Infographic
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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.
Contains
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Potassium
+89.5%
Contains
less
Sodium
-88.4%
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Selenium
+37.9%
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Calcium
+15100%
Contains
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Iron
+862.5%
Contains
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Magnesium
+272.7%
Contains
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Phosphorus
+4966.7%
Contains
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Zinc
+8500%
Contains
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Copper
+30.4%
Contains
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Manganese
+81.8%
Contains
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Potassium
+89.5%
Contains
less
Sodium
-88.4%
Contains
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Selenium
+37.9%
Contains
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Calcium
+15100%
Contains
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Iron
+862.5%
Contains
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Magnesium
+272.7%
Contains
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Phosphorus
+4966.7%
Contains
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Zinc
+8500%
Contains
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Copper
+30.4%
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Manganese
+81.8%
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.
:
Contains
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Vitamin B2
+18.6%
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Vitamin B3
+36.4%
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin D
+∞%
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Vitamin B1
+825%
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Vitamin B5
+123.2%
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Vitamin B6
+1600%
Contains
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Folate
+75%
Contains
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Vitamin B12
+1144.4%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B2
+18.6%
Contains
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Vitamin B3
+36.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
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Vitamin D
+∞%
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Vitamin B1
+825%
Contains
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Vitamin B5
+123.2%
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Vitamin B6
+1600%
Contains
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Folate
+75%
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Vitamin B12
+1144.4%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+183.3%
Contains
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Protein
+191.7%
Contains
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Fats
+15747.1%
Contains
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Carbs
+397.3%
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Other
+966.7%
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Contains
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Water
+183.3%
Contains
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Protein
+191.7%
Contains
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Fats
+15747.1%
Contains
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Carbs
+397.3%
Contains
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Other
+966.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.73g | 3.63g |
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| Protein | 10.9g | 31.8g |
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| Fats | 0.17g | 26.94g |
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| Carbs | 0.73g | 3.63g |
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| Calories | 52kcal | 387kcal |
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| Fructose | 0.07g |
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| Sugar | 0.71g | 0.73g |
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| Calcium | 7mg | 1064mg |
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| Iron | 0.08mg | 0.77mg |
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| Magnesium | 11mg | 41mg |
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| Phosphorus | 15mg | 760mg |
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| Potassium | 163mg | 86mg |
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| Sodium | 166mg | 1433mg |
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| Zinc | 0.03mg | 2.58mg |
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| Copper | 0.023mg | 0.03mg |
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| Manganese | 0.011mg | 0.02mg |
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| Selenium | 20µg | 14.5µg |
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| Vitamin A | 0IU | 415IU |
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| Vitamin A RAE | 0µg | 96µg |
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| Vitamin E | 0mg | 0.23mg |
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| Vitamin D | 0IU | 20IU |
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| Vitamin D | 0µg | 0.5µg |
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| Vitamin B1 | 0.004mg | 0.037mg |
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| Vitamin B2 | 0.439mg | 0.37mg |
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| Vitamin B3 | 0.105mg | 0.077mg |
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| Vitamin B5 | 0.19mg | 0.424mg |
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| Vitamin B6 | 0.005mg | 0.085mg |
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| Folate | 4µg | 7µg |
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| Vitamin B12 | 0.09µg | 1.12µg |
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| Vitamin K | 0µg | 2.2µg |
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| Tryptophan | 0.125mg | 0.429mg |
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| Threonine | 0.449mg | 1.171mg |
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| Isoleucine | 0.661mg | 1.685mg |
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| Leucine | 1.016mg | 3.071mg |
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| Lysine | 0.806mg | 2.941mg |
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| Methionine | 0.399mg | 0.852mg |
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| Phenylalanine | 0.686mg | 1.71mg |
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| Valine | 0.809mg | 2.183mg |
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| Histidine | 0.29mg | 1.231mg |
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| Cholesterol | 0mg | 104mg |
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| Saturated Fat | 0g | 17.115g |
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| Monounsaturated Fat | 0g | 7.838g |
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| Polyunsaturated fat | 0g | 0.593g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
11%
28%
Minerals Daily Need Coverage Score
17%
106%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 1267mg)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 17.115g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white is cheaper (difference - $3.6)