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Romano cheese vs Shiitake - In-Depth Nutrition Comparison

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What are the main differences between Romano cheese and Shiitake?

  • Romano cheese is richer in Calcium, Phosphorus, Selenium, Zinc and Vitamin B2, while Shiitake is higher in Vitamin B3, Vitamin B5, Vitamin B6 and Copper.
  • Romano cheese's daily need coverage for Calcium is 106% higher.
  • Shiitake has 159 times less Sodium than Romano cheese. Romano cheese has 1433mg of Sodium, while Shiitake has 9mg.

We used Cheese, romano and Mushrooms, shiitake, raw types in this comparison.

Infographic

Romano cheese vs Shiitake 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +87.8%
Contains more Calcium +53100%
Contains more Magnesium +105%
Contains more Zinc +150.5%
Contains more Phosphorus +578.6%
Contains more Potassium +253.5%
Contains more Copper +373.3%
Contains less Sodium -99.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 1% 27% 15% 48% 29% 48% 2%
Contains more Iron +87.8%
Contains more Calcium +53100%
Contains more Magnesium +105%
Contains more Zinc +150.5%
Contains more Phosphorus +578.6%
Contains more Potassium +253.5%
Contains more Copper +373.3%
Contains less Sodium -99.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin D +25%
Contains more Vitamin B1 +146.7%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B3 +4935.1%
Contains more Vitamin B5 +253.8%
Contains more Vitamin B6 +244.7%
Contains more Folate +85.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 12% 4% 51% 73% 90% 68% 0% 0% 10%
Contains more Vitamin D +25%
Contains more Vitamin B1 +146.7%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B3 +4935.1%
Contains more Vitamin B5 +253.8%
Contains more Vitamin B6 +244.7%
Contains more Folate +85.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Romano cheese
25
Shiitake
Mineral Summary Score
122
Romano cheese
23
Shiitake

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
191%
Romano cheese
13%
Shiitake
Carbohydrates
4%
Romano cheese
7%
Shiitake
Fats
124%
Romano cheese
2%
Shiitake

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Romano cheese Shiitake
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Romano cheese Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 1424mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 17.115g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $3.3)
Which food contains less Sugars?
Romano cheese
Romano cheese contains less Sugars (difference - 1.65g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Romano cheese Shiitake Opinion
Calories 387 34 Romano cheese
Protein 31.8 2.24 Romano cheese
Fats 26.94 0.49 Romano cheese
Vitamin C 0 Romano cheese
Carbs 3.63 6.79 Shiitake
Cholesterol 104 Shiitake
Vitamin D 20 18 Romano cheese
Iron 0.77 0.41 Romano cheese
Calcium 1064 2 Romano cheese
Potassium 86 304 Shiitake
Magnesium 41 20 Romano cheese
Sugars 0.73 2.38 Romano cheese
Fiber 0 2.5 Shiitake
Copper 0.03 0.142 Shiitake
Zinc 2.58 1.03 Romano cheese
Starch
Phosphorus 760 112 Romano cheese
Sodium 1433 9 Shiitake
Vitamin A 415 Romano cheese
Vitamin E 0.23 Romano cheese
Vitamin D 0.5 0.4 Romano cheese
Vitamin B1 0.037 0.015 Romano cheese
Vitamin B2 0.37 0.217 Romano cheese
Vitamin B3 0.077 3.877 Shiitake
Vitamin B5 0.424 1.5 Shiitake
Vitamin B6 0.085 0.293 Shiitake
Vitamin B12 1.12 Romano cheese
Vitamin K 2.2 Romano cheese
Folate 7 13 Shiitake
Trans Fat 0 Romano cheese
Saturated Fat 17.115 Shiitake
Monounsaturated Fat 7.838 Romano cheese
Polyunsaturated fat 0.593 Romano cheese
Tryptophan 0.429 0.011 Romano cheese
Threonine 1.171 0.134 Romano cheese
Isoleucine 1.685 0.111 Romano cheese
Leucine 3.071 0.189 Romano cheese
Lysine 2.941 0.134 Romano cheese
Methionine 0.852 0.033 Romano cheese
Phenylalanine 1.71 0.111 Romano cheese
Valine 2.183 0.145 Romano cheese
Histidine 1.231 0.056 Romano cheese
Fructose 0 Shiitake

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.