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  6. Romano cheese vs. Egg white

Romano cheese vs. Egg white — In-Depth Nutrition Comparison

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Important differences between Romano cheese and Egg white

  • Romano cheese has more Phosphorus, Calcium, Vitamin B12, Zinc, Vitamin A, and Iron, however, Egg white has more Selenium.
  • Romano cheese's daily need coverage for Phosphorus is 106% more.

The food varieties used in the comparison are Cheese, romano and Egg, white, raw, fresh.

Infographic

Romano cheese vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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.
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% 25% 4.6% 15% 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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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%
~equal in Vitamin C ~0mg

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
11% 88%
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.
Romano cheese Egg white
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Egg white Opinion
Calories 387kcal 52kcal Romano cheese
Protein 31.8g 10.9g Romano cheese
Fats 26.94g 0.17g Romano cheese
Net carbs 3.63g 0.73g Romano cheese
Carbs 3.63g 0.73g Romano cheese
Cholesterol 104mg 0mg Egg white
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 11mg Romano cheese
Calcium 1064mg 7mg Romano cheese
Potassium 86mg 163mg Egg white
Iron 0.77mg 0.08mg Romano cheese
Sugar 0.73g 0.71g Egg white
Copper 0.03mg 0.023mg Romano cheese
Zinc 2.58mg 0.03mg Romano cheese
Phosphorus 760mg 15mg Romano cheese
Sodium 1433mg 166mg Egg white
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 0mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 0.011mg Romano cheese
Selenium 14.5µg 20µg Egg white
Vitamin B1 0.037mg 0.004mg Romano cheese
Vitamin B2 0.37mg 0.439mg Egg white
Vitamin B3 0.077mg 0.105mg Egg white
Vitamin B5 0.424mg 0.19mg Romano cheese
Vitamin B6 0.085mg 0.005mg Romano cheese
Vitamin B12 1.12µg 0.09µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Folate 7µg 4µg Romano cheese
Choline 15.4mg 1.1mg Romano cheese
Saturated Fat 17.115g 0g Egg white
Monounsaturated Fat 7.838g 0g Romano cheese
Polyunsaturated fat 0.593g 0g Romano cheese
Tryptophan 0.429mg 0.125mg Romano cheese
Threonine 1.171mg 0.449mg Romano cheese
Isoleucine 1.685mg 0.661mg Romano cheese
Leucine 3.071mg 1.016mg Romano cheese
Lysine 2.941mg 0.806mg Romano cheese
Methionine 0.852mg 0.399mg Romano cheese
Phenylalanine 1.71mg 0.686mg Romano cheese
Valine 2.183mg 0.809mg Romano cheese
Histidine 1.231mg 0.29mg Romano cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Romano cheese
10%
Egg white
Minerals Daily Need Coverage Score
106%
Romano cheese
17%
Egg white

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1267mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 17.115g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $3.6)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.