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  6. Romano cheese vs. Beef

Romano cheese vs. Beef — In-Depth Nutrition Comparison

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A recap on the 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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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.
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg
~equal in Vitamin B2 ~0.4mg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Romano cheese Beef 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beef
1
28% 7% 66%
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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
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
Contains more Mono. FatMonounsaturated fat +186.7%
Contains more Poly. FatPolyunsaturated fat +11.5%
Contains less Sat. FatSaturated fat -84.8%

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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. 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/174006/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.