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  6. Beef vs. Romano cheese

Beef vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on the differences between beef and romano cheese

  • Beef is higher in vitamin B12, vitamin B6, vitamin B3, iron, selenium, and choline, yet romano cheese is higher in calcium and phosphorus.
  • Beef covers your daily vitamin B12 needs 129% more than romano cheese.
  • Beef contains 75 times more vitamin B3 than romano cheese. While beef contains 5.76mg of vitamin B3, romano cheese contains only 0.077mg.
  • The amount of saturated fat in beef is lower.
  • The glycemic index of beef is lower.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Cheese, romano.

Infographic

Beef 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.
Beef
Beef
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +309.3%
Contains more IronIron +294.8%
Contains more CopperCopper +223.3%
Contains more ZincZinc +43.4%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +75.2%
Contains more MagnesiumMagnesium +192.9%
Contains more CalciumCalcium +8084.6%
Contains more PhosphorusPhosphorus +193.4%
Contains more ManganeseManganese +122.2%

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.
Beef
Beef
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +7380.5%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B6Vitamin B6 +687.1%
Contains more Vitamin B12Vitamin B12 +275.9%
Contains more CholineCholine +390.9%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin KVitamin K +37.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.23mg
~equal in Vitamin B2 ~0.37mg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Beef Romano cheese DV% diff.
Vitamin B12 4.21µg 1.12µg 129%
Calcium 13mg 1064mg 105%
Phosphorus 259mg 760mg 72%
Saturated fat 2.595g 17.115g 66%
Sodium 54mg 1433mg 60%
Vitamin B6 0.669mg 0.085mg 45%
Vitamin B3 5.76mg 0.077mg 36%
Fats 6.54g 26.94g 31%
Iron 3.04mg 0.77mg 28%
Selenium 25.4µg 14.5µg 20%
Monounsaturated fat 2.734g 7.838g 13%
Choline 75.6mg 15.4mg 11%
Calories 169kcal 387kcal 11%
Zinc 3.7mg 2.58mg 10%
Vitamin A 2µg 96µg 10%
Protein 27.55g 31.8g 9%
Potassium 352mg 86mg 8%
Copper 0.097mg 0.03mg 7%
Cholesterol 85mg 104mg 6%
Magnesium 14mg 41mg 6%
Vitamin B1 0.074mg 0.037mg 3%
Vitamin D 0.1µg 0.5µg 2%
Vitamin B2 0.4mg 0.37mg 2%
Vitamin D 3IU 20IU 2%
Vitamin K 1.6µg 2.2µg 1%
Carbs 0g 3.63g 1%
Vitamin B5 0.481mg 0.424mg 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Vitamin E 0.25mg 0.23mg 0%
Manganese 0.009mg 0.02mg 0%
Folate 7µg 7µg 0%
Trans fat 0.375g N/A
Polyunsaturated fat 0.532g 0.593g 0%
Tryptophan 0.359mg 0.429mg 0%
Threonine 1.534mg 1.171mg 0%
Isoleucine 1.52mg 1.685mg 0%
Leucine 2.833mg 3.071mg 0%
Lysine 3.178mg 2.941mg 0%
Methionine 0.871mg 0.852mg 0%
Phenylalanine 1.299mg 1.71mg 0%
Valine 1.603mg 2.183mg 0%
Histidine 1.244mg 1.231mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
1
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 WaterWater +112.6%
Contains more ProteinProtein +15.4%
Contains more FatsFats +311.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3260%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +186.7%
Contains more Poly. FatPolyunsaturated fat +11.5%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.