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Romano cheese vs Beef - In-Depth Nutrition Comparison

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What are the main differences between Romano cheese and Beef?

  • Romano cheese is richer in Calcium, Phosphorus, and Vitamin B2, while Beef is higher in Vitamin B12, Zinc, Vitamin B3, Iron, and Vitamin B6.
  • Romano cheese's daily need coverage for Calcium is 105% higher.
  • Beef has 20 times less Sodium than Romano cheese. Romano cheese has 1433mg of Sodium, while Beef has 72mg.

We used Cheese, romano and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types in this comparison.

Infographic

Romano cheese vs Beef 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Romano cheese
Romano cheese
3
:
5
Beef
Beef
Contains more Calcium +5811.1%
Contains more Magnesium +95.2%
Contains more Phosphorus +283.8%
Contains more Iron +237.7%
Contains more Potassium +269.8%
Contains less Sodium -95%
Contains more Zinc +144.6%
Contains more Copper +183.3%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 98% 15% 85% 29% 10% 173% 29%
Contains more Calcium +5811.1%
Contains more Magnesium +95.2%
Contains more Phosphorus +283.8%
Contains more Iron +237.7%
Contains more Potassium +269.8%
Contains less Sodium -95%
Contains more Zinc +144.6%
Contains more Copper +183.3%

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
Romano cheese
Romano cheese
5
:
6
Beef
Beef
Contains more Vitamin A +4511.1%
Contains more Vitamin E +91.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +110.2%
Contains more Vitamin K +83.3%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B3 +6884.4%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +349.4%
Contains more Folate +28.6%
Contains more Vitamin B12 +135.7%
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%
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% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin A +4511.1%
Contains more Vitamin E +91.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +110.2%
Contains more Vitamin K +83.3%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B3 +6884.4%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +349.4%
Contains more Folate +28.6%
Contains more Vitamin B12 +135.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Beef
Beef
Contains more Protein +22.6%
Contains more Fats +74.8%
Contains more Carbs +∞%
Contains more Other +888.2%
Contains more Water +87.6%
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
Beef
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Protein +22.6%
Contains more Fats +74.8%
Contains more Carbs +∞%
Contains more Other +888.2%
Contains more Water +87.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +17.5%
Contains more Polyunsaturated fat +22.5%
Contains less Saturated Fat -65.6%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Beef
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains more Monounsaturated Fat +17.5%
Contains more Polyunsaturated fat +22.5%
Contains less Saturated Fat -65.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Romano cheese Beef
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Beef Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 25.93g Romano cheese
Fats 26.94g 15.41g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 250kcal Romano cheese
Sugar 0.73g 0g Beef
Calcium 1064mg 18mg Romano cheese
Iron 0.77mg 2.6mg Beef
Magnesium 41mg 21mg Romano cheese
Phosphorus 760mg 198mg Romano cheese
Potassium 86mg 318mg Beef
Sodium 1433mg 72mg Beef
Zinc 2.58mg 6.31mg Beef
Copper 0.03mg 0.085mg Beef
Vitamin A 415IU 9IU Romano cheese
Vitamin A RAE 96µg 3µg Romano cheese
Vitamin E 0.23mg 0.12mg Romano cheese
Vitamin D 20IU 2IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.046mg Beef
Vitamin B2 0.37mg 0.176mg Romano cheese
Vitamin B3 0.077mg 5.378mg Beef
Vitamin B5 0.424mg 0.658mg Beef
Vitamin B6 0.085mg 0.382mg Beef
Folate 7µg 9µg Beef
Vitamin B12 1.12µg 2.64µg Beef
Vitamin K 2.2µg 1.2µg Romano cheese
Tryptophan 0.429mg 0.094mg Romano cheese
Threonine 1.171mg 0.72mg Romano cheese
Isoleucine 1.685mg 0.822mg Romano cheese
Leucine 3.071mg 1.45mg Romano cheese
Lysine 2.941mg 1.54mg Romano cheese
Methionine 0.852mg 0.478mg Romano cheese
Phenylalanine 1.71mg 0.725mg Romano cheese
Valine 2.183mg 0.914mg Romano cheese
Histidine 1.231mg 0.604mg Romano cheese
Cholesterol 104mg 88mg Beef
Trans Fat 0.572g Romano cheese
Saturated Fat 17.115g 5.895g Beef
Omega-3 - DHA 0g 0.001g Beef
Omega-3 - EPA 0g 0.003g Beef
Omega-3 - DPA 0g 0.016g Beef
Monounsaturated Fat 7.838g 6.668g Romano cheese
Polyunsaturated fat 0.593g 0.484g Romano cheese
Omega-6 - Gamma-linoleic acid 0.012g Beef
Omega-3 - ALA 0.044g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Beef
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
28%
Romano cheese
52%
Beef
Minerals Daily Need Coverage Score
122%
Romano cheese
55%
Beef

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 - 1361mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 11.22g)
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 - $2.6)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.