Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef
  5. Compare
  6. Beef vs. Romano cheese

Beef vs. Romano cheese — In-Depth Nutrition Comparison

Compare

A recap on 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.

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
:
4
Romano cheese
Romano cheese
Contains more Iron +294.8%
Contains more Potassium +309.3%
Contains less Sodium -96.2%
Contains more Zinc +43.4%
Contains more Copper +223.3%
Contains more Selenium +75.2%
Contains more Calcium +8084.6%
Contains more Magnesium +192.9%
Contains more Phosphorus +193.4%
Contains more Manganese +122.2%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +294.8%
Contains more Potassium +309.3%
Contains less Sodium -96.2%
Contains more Zinc +43.4%
Contains more Copper +223.3%
Contains more Selenium +75.2%
Contains more Calcium +8084.6%
Contains more Magnesium +192.9%
Contains more Phosphorus +193.4%
Contains more Manganese +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
7
:
3
Romano cheese
Romano cheese
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +7380.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +687.1%
Contains more Vitamin B12 +275.9%
Contains more Vitamin A +6816.7%
Contains more Vitamin D +400%
Contains more Vitamin K +37.5%
Equal in Vitamin E - 0.23
Equal in Vitamin B2 - 0.37
Equal in Folate - 7
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 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%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +7380.5%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +687.1%
Contains more Vitamin B12 +275.9%
Contains more Vitamin A +6816.7%
Contains more Vitamin D +400%
Contains more Vitamin K +37.5%
Equal in Vitamin E - 0.23
Equal in Vitamin B2 - 0.37
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
1
:
4
Romano cheese
Romano cheese
Contains more Water +112.6%
Contains more Protein +15.4%
Contains more Fats +311.9%
Contains more Carbs +∞%
Contains more Other +3260%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
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
Contains more Water +112.6%
Contains more Protein +15.4%
Contains more Fats +311.9%
Contains more Carbs +∞%
Contains more Other +3260%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +11.5%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +11.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Beef Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 27.55g 31.8g Romano cheese
Fats 6.54g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 169kcal 387kcal Romano cheese
Sugar 0g 0.73g Beef
Calcium 13mg 1064mg Romano cheese
Iron 3.04mg 0.77mg Beef
Magnesium 14mg 41mg Romano cheese
Phosphorus 259mg 760mg Romano cheese
Potassium 352mg 86mg Beef
Sodium 54mg 1433mg Beef
Zinc 3.7mg 2.58mg Beef
Copper 0.097mg 0.03mg Beef
Manganese 0.009mg 0.02mg Romano cheese
Selenium 25.4µg 14.5µg Beef
Vitamin A 6IU 415IU Romano cheese
Vitamin A RAE 2µg 96µg Romano cheese
Vitamin E 0.25mg 0.23mg Beef
Vitamin D 3IU 20IU Romano cheese
Vitamin D 0.1µg 0.5µg Romano cheese
Vitamin B1 0.074mg 0.037mg Beef
Vitamin B2 0.4mg 0.37mg Beef
Vitamin B3 5.76mg 0.077mg Beef
Vitamin B5 0.481mg 0.424mg Beef
Vitamin B6 0.669mg 0.085mg Beef
Folate 7µg 7µg
Vitamin B12 4.21µg 1.12µg Beef
Vitamin K 1.6µg 2.2µg Romano cheese
Tryptophan 0.359mg 0.429mg Romano cheese
Threonine 1.534mg 1.171mg Beef
Isoleucine 1.52mg 1.685mg Romano cheese
Leucine 2.833mg 3.071mg Romano cheese
Lysine 3.178mg 2.941mg Beef
Methionine 0.871mg 0.852mg Beef
Phenylalanine 1.299mg 1.71mg Romano cheese
Valine 1.603mg 2.183mg Romano cheese
Histidine 1.244mg 1.231mg Beef
Cholesterol 85mg 104mg Beef
Trans Fat 0.375g Romano cheese
Saturated Fat 2.595g 17.115g Beef
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 7.838g Romano cheese
Polyunsaturated fat 0.532g 0.593g Romano cheese
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

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

People also compare

Beef
Beef vs Steak
Steak
Beef
Beef vs Chicken meat
Chicken meat
Beef
Beef vs Lamb
Lamb
Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort

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
79%
Beef
28%
Romano cheese
Minerals Daily Need Coverage Score
55%
Beef
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1379mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 14.52g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 27)
Which food is cheaper?
Beef
Beef is cheaper (difference - $4.6)
Which food is richer in vitamins?
Beef
Beef 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. 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.