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.
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 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% |
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% |
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% |
