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Romano cheese vs Egg - In-Depth Nutrition Comparison

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What are the differences between Romano cheese and Egg?

  • Romano cheese is higher in Calcium, Phosphorus, and Zinc, however Egg is richer in Copper, Choline, Selenium, and Vitamin B5.
  • Egg's daily need coverage for Copper is 219% more.
  • Egg contains 21 times less Calcium than Romano cheese. Romano cheese contains 1064mg of Calcium, while Egg contains 50mg.
  • Egg has less Sodium.

We used Cheese, romano and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Romano cheese vs Egg infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2028%
Contains more Magnesium +310%
Contains more Phosphorus +341.9%
Contains more Zinc +145.7%
Contains more Iron +54.5%
Contains more Potassium +46.5%
Contains less Sodium -91.3%
Contains more Copper +6566.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Contains more Calcium +2028%
Contains more Magnesium +310%
Contains more Phosphorus +341.9%
Contains more Zinc +145.7%
Contains more Iron +54.5%
Contains more Potassium +46.5%
Contains less Sodium -91.3%
Contains more Copper +6566.7%

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
:
8
Egg
Contains more Vitamin B3 +20.3%
Contains more Vitamin K +633.3%
Contains more Vitamin A +25.3%
Contains more Vitamin E +347.8%
Contains more Vitamin D +340%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +42.4%
Contains more Folate +528.6%
Equal in Vitamin B12 - 1.11
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B3 +20.3%
Contains more Vitamin K +633.3%
Contains more Vitamin A +25.3%
Contains more Vitamin E +347.8%
Contains more Vitamin D +340%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +42.4%
Contains more Folate +528.6%
Equal in Vitamin B12 - 1.11

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 Egg
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 Romano cheese Egg Opinion
Net carbs 3.63g 1.12g Romano cheese
Protein 31.8g 12.58g Romano cheese
Fats 26.94g 10.61g Romano cheese
Carbs 3.63g 1.12g Romano cheese
Calories 387kcal 155kcal Romano cheese
Starch g g
Fructose g g
Sugar 0.73g 1.12g Romano cheese
Fiber 0g 0g
Calcium 1064mg 50mg Romano cheese
Iron 0.77mg 1.19mg Egg
Magnesium 41mg 10mg Romano cheese
Phosphorus 760mg 172mg Romano cheese
Potassium 86mg 126mg Egg
Sodium 1433mg 124mg Egg
Zinc 2.58mg 1.05mg Romano cheese
Copper 0.03mg 2mg Egg
Vitamin A 415IU 520IU Egg
Vitamin E 0.23mg 1.03mg Egg
Vitamin D 20IU 87IU Egg
Vitamin D 0.5µg 2.2µg Egg
Vitamin C 0mg 0mg
Vitamin B1 0.037mg 0.066mg Egg
Vitamin B2 0.37mg 0.513mg Egg
Vitamin B3 0.077mg 0.064mg Romano cheese
Vitamin B5 0.424mg 1.398mg Egg
Vitamin B6 0.085mg 0.121mg Egg
Folate 7µg 44µg Egg
Vitamin B12 1.12µg 1.11µg Romano cheese
Vitamin K 2.2µg 0.3µg Romano cheese
Tryptophan 0.429mg 0.153mg Romano cheese
Threonine 1.171mg 0.604mg Romano cheese
Isoleucine 1.685mg 0.686mg Romano cheese
Leucine 3.071mg 1.075mg Romano cheese
Lysine 2.941mg 0.904mg Romano cheese
Methionine 0.852mg 0.392mg Romano cheese
Phenylalanine 1.71mg 0.668mg Romano cheese
Valine 2.183mg 0.767mg Romano cheese
Histidine 1.231mg 0.298mg Romano cheese
Cholesterol 104mg 373mg Romano cheese
Trans Fat g g
Saturated Fat 17.115g 3.267g Egg
Monounsaturated Fat 7.838g 4.077g Romano cheese
Polyunsaturated fat 0.593g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Romano cheese
45
Egg
Mineral Summary Score
122
Romano cheese
108
Egg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
191%
Romano cheese
75%
Egg
Carbohydrates
4%
Romano cheese
1%
Egg
Fats
124%
Romano cheese
49%
Egg

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.39g)
Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 269mg)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1309mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 13.848g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $3.6)
Which food is richer in vitamins?
Egg
Egg 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

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.