Romano cheese vs. Egg white — In-Depth Nutrition Comparison
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Important differences between romano cheese and egg whites
- Romano cheese has more phosphorus, calcium, vitamin B12, zinc, iron, and vitamin A; however, egg whites have more selenium.
- Romano cheese's daily need coverage for phosphorus is 106% more.
- Romano cheese has a higher glycemic index than egg whites.
The food varieties used in the comparison are Cheese, romano and Egg, white, raw, fresh.
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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 | +272.7% |
| Contains more CalciumCalcium | +15100% |
| Contains more IronIron | +862.5% |
| Contains more CopperCopper | +30.4% |
| Contains more ZincZinc | +8500% |
| Contains more PhosphorusPhosphorus | +4966.7% |
| Contains more ManganeseManganese | +81.8% |
| Contains more PotassiumPotassium | +89.5% |
| Contains less SodiumSodium | -88.4% |
| Contains more SeleniumSelenium | +37.9% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +825% |
| Contains more Vitamin B5Vitamin B5 | +123.2% |
| Contains more Vitamin B6Vitamin B6 | +1600% |
| Contains more Vitamin B12Vitamin B12 | +1144.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +1300% |
| Contains more Vitamin B2Vitamin B2 | +18.6% |
| Contains more Vitamin B3Vitamin B3 | +36.4% |
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:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more ProteinProtein | +191.7% |
| Contains more FatsFats | +15747.1% |
| Contains more CarbsCarbs | +397.3% |
| Contains more OtherOther | +966.7% |
| Contains more WaterWater | +183.3% |
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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| Rich in minerals |
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| Rich in vitamins |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 1064mg | 7mg | 106% |
| Phosphorus | 760mg | 15mg | 106% |
| Saturated fat | 17.115g | 0g | 78% |
| Sodium | 1433mg | 166mg | 55% |
| Vitamin B12 | 1.12µg | 0.09µg | 43% |
| Protein | 31.8g | 10.9g | 42% |
| Fats | 26.94g | 0.17g | 41% |
| Cholesterol | 104mg | 0mg | 35% |
| Zinc | 2.58mg | 0.03mg | 23% |
| Monounsaturated fat | 7.838g | 0g | 20% |
| Calories | 387kcal | 52kcal | 17% |
| Vitamin A | 96µg | 0µg | 11% |
| Selenium | 14.5µg | 20µg | 10% |
| Iron | 0.77mg | 0.08mg | 9% |
| Magnesium | 41mg | 11mg | 7% |
| Vitamin B6 | 0.085mg | 0.005mg | 6% |
| Vitamin B5 | 0.424mg | 0.19mg | 5% |
| Vitamin B2 | 0.37mg | 0.439mg | 5% |
| Polyunsaturated fat | 0.593g | 0g | 4% |
| Choline | 15.4mg | 1.1mg | 3% |
| Vitamin B1 | 0.037mg | 0.004mg | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin D | 20IU | 0IU | 3% |
| Vitamin E | 0.23mg | 0mg | 2% |
| Vitamin K | 2.2µg | 0µg | 2% |
| Potassium | 86mg | 163mg | 2% |
| Carbs | 3.63g | 0.73g | 1% |
| Copper | 0.03mg | 0.023mg | 1% |
| Folate | 7µg | 4µg | 1% |
| Net carbs | 3.63g | 0.73g | N/A |
| Sugar | 0.73g | 0.71g | N/A |
| Manganese | 0.02mg | 0.011mg | 0% |
| Vitamin B3 | 0.077mg | 0.105mg | 0% |
| Tryptophan | 0.429mg | 0.125mg | 0% |
| Threonine | 1.171mg | 0.449mg | 0% |
| Isoleucine | 1.685mg | 0.661mg | 0% |
| Leucine | 3.071mg | 1.016mg | 0% |
| Lysine | 2.941mg | 0.806mg | 0% |
| Methionine | 0.852mg | 0.399mg | 0% |
| Phenylalanine | 1.71mg | 0.686mg | 0% |
| Valine | 2.183mg | 0.809mg | 0% |
| Histidine | 1.231mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
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%
10%
Minerals Daily Need Coverage Score
106%
17%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 1267mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 17.115g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white is cheaper (difference - $3.6)