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  6. Romano cheese vs. Eggnog

Romano cheese vs. Eggnog — In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Eggnog

  • Romano cheese is higher than Eggnog in Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, Vitamin B2, and Iron.
  • Romano cheese covers your daily Calcium needs 93% more than Eggnog.
  • Romano cheese contains 27 times more Sodium than Eggnog. While Romano cheese contains 1433mg of Sodium, Eggnog contains only 54mg.

Food varieties used in this article are Cheese, romano and Eggnog.

Infographic

Romano cheese vs Eggnog 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.
Romano cheese
Romano cheese
8
:
2
Eggnog
Eggnog
Contains more Calcium +718.5%
Contains more Iron +285%
Contains more Magnesium +115.8%
Contains more Phosphorus +597.2%
Contains more Zinc +460.9%
Contains more Copper +130.8%
Contains more Manganese +300%
Contains more Selenium +245.2%
Contains more Potassium +91.9%
Contains less Sodium -96.2%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Eggnog
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Contains more Calcium +718.5%
Contains more Iron +285%
Contains more Magnesium +115.8%
Contains more Phosphorus +597.2%
Contains more Zinc +460.9%
Contains more Copper +130.8%
Contains more Manganese +300%
Contains more Selenium +245.2%
Contains more Potassium +91.9%
Contains less Sodium -96.2%

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.
Romano cheese
Romano cheese
9
:
3
Eggnog
Eggnog
Contains more Vitamin A +101.5%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B6 +70%
Contains more Folate +600%
Contains more Vitamin B12 +148.9%
Contains more Vitamin K +633.3%
Contains more Vitamin D +140%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +36.4%
Equal in Vitamin E - 0.21
Equal in Vitamin B1 - 0.034
Equal in Vitamin B5 - 0.417
Romano cheese
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%
Eggnog
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
Contains more Vitamin A +101.5%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B6 +70%
Contains more Folate +600%
Contains more Vitamin B12 +148.9%
Contains more Vitamin K +633.3%
Contains more Vitamin D +140%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +36.4%
Equal in Vitamin E - 0.21
Equal in Vitamin B1 - 0.034
Equal in Vitamin B5 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Eggnog
Eggnog
Contains more Protein +598.9%
Contains more Fats +543%
Contains more Other +903%
Contains more Carbs +121.8%
Contains more Water +167%
Romano cheese
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
Eggnog
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more Protein +598.9%
Contains more Fats +543%
Contains more Other +903%
Contains more Carbs +121.8%
Contains more Water +167%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Eggnog
Eggnog
Contains more Monounsaturated Fat +502%
Contains more Polyunsaturated fat +199.5%
Contains less Saturated Fat -84.9%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Eggnog
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
Contains more Monounsaturated Fat +502%
Contains more Polyunsaturated fat +199.5%
Contains less Saturated Fat -84.9%

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 Eggnog
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Eggnog Opinion
Net carbs 3.63g 8.05g Eggnog
Protein 31.8g 4.55g Romano cheese
Fats 26.94g 4.19g Romano cheese
Carbs 3.63g 8.05g Eggnog
Calories 387kcal 88kcal Romano cheese
Fructose 0.04g Eggnog
Sugar 0.73g 8.05g Romano cheese
Calcium 1064mg 130mg Romano cheese
Iron 0.77mg 0.2mg Romano cheese
Magnesium 41mg 19mg Romano cheese
Phosphorus 760mg 109mg Romano cheese
Potassium 86mg 165mg Eggnog
Sodium 1433mg 54mg Eggnog
Zinc 2.58mg 0.46mg Romano cheese
Copper 0.03mg 0.013mg Romano cheese
Manganese 0.02mg 0.005mg Romano cheese
Selenium 14.5µg 4.2µg Romano cheese
Vitamin A 415IU 206IU Romano cheese
Vitamin A RAE 96µg 59µg Romano cheese
Vitamin E 0.23mg 0.21mg Romano cheese
Vitamin D 20IU 49IU Eggnog
Vitamin D 0.5µg 1.2µg Eggnog
Vitamin C 0mg 1.5mg Eggnog
Vitamin B1 0.037mg 0.034mg Romano cheese
Vitamin B2 0.37mg 0.19mg Romano cheese
Vitamin B3 0.077mg 0.105mg Eggnog
Vitamin B5 0.424mg 0.417mg Romano cheese
Vitamin B6 0.085mg 0.05mg Romano cheese
Folate 7µg 1µg Romano cheese
Vitamin B12 1.12µg 0.45µg Romano cheese
Vitamin K 2.2µg 0.3µg Romano cheese
Tryptophan 0.429mg 0.085mg Romano cheese
Threonine 1.171mg 0.201mg Romano cheese
Isoleucine 1.685mg 0.237mg Romano cheese
Leucine 3.071mg 0.383mg Romano cheese
Lysine 2.941mg 0.257mg Romano cheese
Methionine 0.852mg 0.12mg Romano cheese
Phenylalanine 1.71mg 0.225mg Romano cheese
Valine 2.183mg 0.289mg Romano cheese
Histidine 1.231mg 0.108mg Romano cheese
Cholesterol 104mg 59mg Eggnog
Saturated Fat 17.115g 2.591g Eggnog
Monounsaturated Fat 7.838g 1.302g Romano cheese
Polyunsaturated fat 0.593g 0.198g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Eggnog
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
17%
Eggnog
Minerals Daily Need Coverage Score
106%
Romano cheese
17%
Eggnog

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 7.32g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 28)
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 contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 1379mg)
Which food is lower in Cholesterol?
Eggnog
Eggnog is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Eggnog
Eggnog is lower in Saturated Fat (difference - 14.524g)
Which food is cheaper?
Eggnog
Eggnog is cheaper (difference - $2.6)

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.