Romano cheese vs. Beef — In-Depth Nutrition Comparison
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A recap on differences between romano cheese and beef
- Romano cheese is higher in calcium and phosphorus, yet beef is higher in vitamin B12, vitamin B6, vitamin B3, iron, selenium, and choline.
- Beef covers your daily vitamin B12 needs 129% more than romano cheese.
- Romano cheese contains 82 times more calcium than beef. While romano cheese contains 1064mg of calcium, beef contains only 13mg.
- The amount of sodium in beef is lower.
- The glycemic index of beef is lower.
Food varieties used in this article are Cheese, romano and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.
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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 more MagnesiumMagnesium | +192.9% |
| Contains more CalciumCalcium | +8084.6% |
| Contains more PhosphorusPhosphorus | +193.4% |
| Contains more ManganeseManganese | +122.2% |
| 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% |
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 more Vitamin AVitamin A | +4700% |
| Contains more Vitamin DVitamin D | +400% |
| Contains more Vitamin KVitamin K | +37.5% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
| Contains more ProteinProtein | +15.4% |
| Contains more FatsFats | +311.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +3260% |
| Contains more WaterWater | +112.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
2.595 g
Monounsaturated fat:
Mono. Fat
2.734 g
Polyunsaturated fat:
Poly. Fat
0.532 g
| Contains more Mono. FatMonounsaturated fat | +186.7% |
| Contains more Poly. FatPolyunsaturated fat | +11.5% |
| Contains less Sat. FatSaturated fat | -84.8% |
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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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.12µg | 4.21µg | 129% |
| Calcium | 1064mg | 13mg | 105% |
| Phosphorus | 760mg | 259mg | 72% |
| Saturated fat | 17.115g | 2.595g | 66% |
| Sodium | 1433mg | 54mg | 60% |
| Vitamin B6 | 0.085mg | 0.669mg | 45% |
| Vitamin B3 | 0.077mg | 5.76mg | 36% |
| Fats | 26.94g | 6.54g | 31% |
| Iron | 0.77mg | 3.04mg | 28% |
| Selenium | 14.5µg | 25.4µg | 20% |
| Monounsaturated fat | 7.838g | 2.734g | 13% |
| Choline | 15.4mg | 75.6mg | 11% |
| Calories | 387kcal | 169kcal | 11% |
| Zinc | 2.58mg | 3.7mg | 10% |
| Vitamin A | 96µg | 2µg | 10% |
| Protein | 31.8g | 27.55g | 9% |
| Potassium | 86mg | 352mg | 8% |
| Copper | 0.03mg | 0.097mg | 7% |
| Cholesterol | 104mg | 85mg | 6% |
| Magnesium | 41mg | 14mg | 6% |
| Vitamin B1 | 0.037mg | 0.074mg | 3% |
| Vitamin D | 0.5µg | 0.1µg | 2% |
| Vitamin B2 | 0.37mg | 0.4mg | 2% |
| Vitamin D | 20IU | 3IU | 2% |
| Vitamin K | 2.2µg | 1.6µg | 1% |
| Carbs | 3.63g | 0g | 1% |
| Vitamin B5 | 0.424mg | 0.481mg | 1% |
| Net carbs | 3.63g | 0g | N/A |
| Sugar | 0.73g | 0g | N/A |
| Vitamin E | 0.23mg | 0.25mg | 0% |
| Manganese | 0.02mg | 0.009mg | 0% |
| Folate | 7µg | 7µg | 0% |
| Trans fat | 0.375g | N/A | |
| Polyunsaturated fat | 0.593g | 0.532g | 0% |
| Tryptophan | 0.429mg | 0.359mg | 0% |
| Threonine | 1.171mg | 1.534mg | 0% |
| Isoleucine | 1.685mg | 1.52mg | 0% |
| Leucine | 3.071mg | 2.833mg | 0% |
| Lysine | 2.941mg | 3.178mg | 0% |
| Methionine | 0.852mg | 0.871mg | 0% |
| Phenylalanine | 1.71mg | 1.299mg | 0% |
| Valine | 2.183mg | 1.603mg | 0% |
| Histidine | 1.231mg | 1.244mg | 0% |
| Omega-3 - EPA | 0g | 0.002g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0g | 0.011g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
26%
76%
Minerals Daily Need Coverage Score
106%
55%
Comparison summary
Which food is lower in Cholesterol?
Beef is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Beef is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Beef contains less Sodium (difference - 1379mg)
Which food is lower in Saturated fat?
Beef is lower in Saturated fat (difference - 14.52g)
Which food is lower in glycemic index?
Beef is lower in glycemic index (difference - 27)
Which food is cheaper?
Beef is cheaper (difference - $4.6)
Which food is richer in vitamins?
Beef is relatively richer in vitamins
Which food is richer in minerals?
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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.