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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" charts 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%
Contains more Manganese +30%
Contains more Selenium +112.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
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%
Contains more Manganese +30%
Contains more Selenium +112.4%

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.
:
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +152.8%
Contains more Fats +153.9%
Contains more Carbs +224.1%
Contains more Other +528%
Contains more Water +141.4%
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
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +152.8%
Contains more Fats +153.9%
Contains more Carbs +224.1%
Contains more Other +528%
Contains more Water +141.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +92.2%
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +138.4%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +92.2%
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +138.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 0.73g 1.12g Romano cheese
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
Manganese 0.02mg 0.026mg Egg
Selenium 14.5µg 30.8µg Egg
Vitamin A 415IU 520IU Egg
Vitamin A RAE 96µg 149µg Egg
Vitamin E 0.23mg 1.03mg Egg
Vitamin D 20IU 87IU Egg
Vitamin D 0.5µg 2.2µg Egg
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
Saturated Fat 17.115g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g 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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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
28%
Romano cheese
45%
Egg
Minerals Daily Need Coverage Score
106%
Romano cheese
103%
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

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. 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.