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Liver vs. Romano cheese — In-Depth Nutrition Comparison

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How are Liver and Romano cheese different?

  • Liver is higher in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, and Vitamin B5, however, Romano cheese is richer in Calcium, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Liver is 731% higher.
  • Liver contains 56 times more Vitamin A RAE than Romano cheese. While Liver contains 5405µg of Vitamin A RAE, Romano cheese contains only 96µg.
  • Romano cheese has less Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Cheese, romano are the varieties used in this article.

Infographic

Liver vs Romano cheese 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.
Contains more Iron +2227.3%
Contains more Potassium +74.4%
Contains less Sodium -96.6%
Contains more Zinc +160.5%
Contains more Copper +2013.3%
Contains more Manganese +1400%
Contains more Selenium +365.5%
Contains more Calcium +10540%
Contains more Magnesium +192.9%
Contains more Phosphorus +215.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +2227.3%
Contains more Potassium +74.4%
Contains less Sodium -96.6%
Contains more Zinc +160.5%
Contains more Copper +2013.3%
Contains more Manganese +1400%
Contains more Selenium +365.5%
Contains more Calcium +10540%
Contains more Magnesium +192.9%
Contains more Phosphorus +215.4%

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.
Liver
9
:
Contains more Vitamin A +4236.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +597.3%
Contains more Vitamin B2 +493.5%
Contains more Vitamin B3 +10854.5%
Contains more Vitamin B5 +1025.9%
Contains more Vitamin B6 +570.6%
Contains more Folate +2228.6%
Contains more Vitamin B12 +1567%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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%
Contains more Vitamin A +4236.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +597.3%
Contains more Vitamin B2 +493.5%
Contains more Vitamin B3 +10854.5%
Contains more Vitamin B5 +1025.9%
Contains more Vitamin B6 +570.6%
Contains more Folate +2228.6%
Contains more Vitamin B12 +1567%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +108.1%
Contains more Protein +22.2%
Contains more Fats +512.3%
Contains more Other +348%
Equal in Carbs - 3.63
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
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
Contains more Water +108.1%
Contains more Protein +22.2%
Contains more Fats +512.3%
Contains more Other +348%
Equal in Carbs - 3.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.8%
Contains more Polyunsaturated fat +77.1%
Contains more Monounsaturated Fat +1144.1%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -91.8%
Contains more Polyunsaturated fat +77.1%
Contains more Monounsaturated Fat +1144.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Romano cheese
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 Liver Romano cheese Opinion
Net carbs 3.76g 3.63g Liver
Protein 26.02g 31.8g Romano cheese
Fats 4.4g 26.94g Romano cheese
Carbs 3.76g 3.63g Liver
Calories 165kcal 387kcal Romano cheese
Sugar 0.73g Liver
Calcium 10mg 1064mg Romano cheese
Iron 17.92mg 0.77mg Liver
Magnesium 14mg 41mg Romano cheese
Phosphorus 241mg 760mg Romano cheese
Potassium 150mg 86mg Liver
Sodium 49mg 1433mg Liver
Zinc 6.72mg 2.58mg Liver
Copper 0.634mg 0.03mg Liver
Manganese 0.3mg 0.02mg Liver
Selenium 67.5µg 14.5µg Liver
Vitamin A 17997IU 415IU Liver
Vitamin A RAE 5405µg 96µg Liver
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.037mg Liver
Vitamin B2 2.196mg 0.37mg Liver
Vitamin B3 8.435mg 0.077mg Liver
Vitamin B5 4.774mg 0.424mg Liver
Vitamin B6 0.57mg 0.085mg Liver
Folate 163µg 7µg Liver
Vitamin B12 18.67µg 1.12µg Liver
Vitamin K 2.2µg Romano cheese
Tryptophan 0.366mg 0.429mg Romano cheese
Threonine 1.107mg 1.171mg Romano cheese
Isoleucine 1.32mg 1.685mg Romano cheese
Leucine 2.319mg 3.071mg Romano cheese
Lysine 2.007mg 2.941mg Romano cheese
Methionine 0.645mg 0.852mg Romano cheese
Phenylalanine 1.274mg 1.71mg Romano cheese
Valine 1.607mg 2.183mg Romano cheese
Histidine 0.708mg 1.231mg Romano cheese
Cholesterol 355mg 104mg Romano cheese
Saturated Fat 1.41g 17.115g Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 7.838g Romano cheese
Polyunsaturated fat 1.05g 0.593g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Romano cheese
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
397%
Liver
28%
Romano cheese
Minerals Daily Need Coverage Score
161%
Liver
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 251mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1384mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 15.705g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 27)
Which food is cheaper?
Liver
Liver is cheaper (difference - $4.3)
Which food is richer in vitamins?
Liver
Liver 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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.