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  6. Romano cheese vs. Beefsteak raw

Romano cheese vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between romano cheese and beefsteak raw

  • Romano cheese has more calcium and phosphorus; however, beefsteak raw has more vitamin B12, vitamin B6, vitamin B3, zinc, selenium, and iron.
  • Romano cheese's daily need coverage for calcium is 106% more.
  • Romano cheese has 26 times more sodium than beefsteak raw. Romano cheese has 1433mg of sodium, while beefsteak raw has 55mg.
  • Romano cheese has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Cheese, romano and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Romano cheese vs Beefsteak raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +21180%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +336%
Contains more IronIron +159.7%
Contains more CopperCopper +163.3%
Contains more ZincZinc +105.4%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +92.4%

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%
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% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +46.7%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B3Vitamin B3 +6455.8%
Contains more Vitamin B6Vitamin B6 +538.8%
Contains more Vitamin B12Vitamin B12 +140.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Beefsteak raw DV% diff.
Calcium 1064mg 5mg 106%
Phosphorus 760mg 220mg 77%
Saturated fat 17.115g 1.875g 69%
Vitamin B12 1.12µg 2.69µg 65%
Sodium 1433mg 55mg 60%
Vitamin B6 0.085mg 0.543mg 35%
Fats 26.94g 5.36g 33%
Vitamin B3 0.077mg 5.048mg 31%
Zinc 2.58mg 5.3mg 25%
Selenium 14.5µg 27.9µg 24%
Protein 31.8g 21.38g 21%
Iron 0.77mg 2mg 15%
Monounsaturated fat 7.838g 2.354g 14%
Vitamin B2 0.37mg 0.182mg 14%
Calories 387kcal 134kcal 13%
Cholesterol 104mg 67mg 12%
Vitamin A 96µg 2µg 10%
Potassium 86mg 375mg 9%
Vitamin B5 0.424mg 8%
Copper 0.03mg 0.079mg 5%
Magnesium 41mg 25mg 4%
Polyunsaturated fat 0.593g 0.189g 3%
Choline 15.4mg 3%
Vitamin B1 0.037mg 0.075mg 3%
Vitamin D 20IU 3IU 2%
Vitamin D 0.5µg 0.1µg 2%
Vitamin E 0.23mg 2%
Manganese 0.02mg 1%
Vitamin K 2.2µg 1.5µg 1%
Folate 7µg 3µg 1%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Trans fat 0.253g N/A
Tryptophan 0.429mg 0.262mg 0%
Threonine 1.171mg 1.099mg 0%
Isoleucine 1.685mg 1.09mg 0%
Leucine 3.071mg 2.011mg 0%
Lysine 2.941mg 2.247mg 0%
Methionine 0.852mg 0.621mg 0%
Phenylalanine 1.71mg 0.931mg 0%
Valine 2.183mg 1.152mg 0%
Histidine 1.231mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +48.7%
Contains more FatsFats +402.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1936.4%
Contains more WaterWater +135.9%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +233%
Contains more Poly. FatPolyunsaturated fat +213.8%
Contains less Sat. FatSaturated fat -89%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.