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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Romano cheese
Romano cheese
5
:
3
Shiitake
Shiitake
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%
Romano cheese
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Shiitake
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
Romano cheese
Romano cheese
8
:
4
Shiitake
Shiitake
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%
Romano cheese
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%
Shiitake
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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Shiitake Opinion
Calories 387kcal 34kcal Romano cheese
Protein 31.8g 2.24g Romano cheese
Fats 26.94g 0.49g Romano cheese
Vitamin C 0mg mg Romano cheese
Net carbs 3.63g 4.29g Shiitake
Carbs 3.63g 6.79g Shiitake
Cholesterol 104mg mg Shiitake
Vitamin D 20IU 18IU Romano cheese
Iron 0.77mg 0.41mg Romano cheese
Calcium 1064mg 2mg Romano cheese
Potassium 86mg 304mg Shiitake
Magnesium 41mg 20mg Romano cheese
Sugar 0.73g 2.38g Romano cheese
Fiber 0g 2.5g Shiitake
Copper 0.03mg 0.142mg Shiitake
Zinc 2.58mg 1.03mg Romano cheese
Starch g g
Phosphorus 760mg 112mg Romano cheese
Sodium 1433mg 9mg Shiitake
Vitamin A 415IU IU Romano cheese
Vitamin E 0.23mg mg Romano cheese
Vitamin D 0.5µg 0.4µg Romano cheese
Vitamin B1 0.037mg 0.015mg Romano cheese
Vitamin B2 0.37mg 0.217mg Romano cheese
Vitamin B3 0.077mg 3.877mg Shiitake
Vitamin B5 0.424mg 1.5mg Shiitake
Vitamin B6 0.085mg 0.293mg Shiitake
Vitamin B12 1.12µg µg Romano cheese
Vitamin K 2.2µg µg Romano cheese
Folate 7µg 13µg Shiitake
Trans Fat g 0g Romano cheese
Saturated Fat 17.115g g Shiitake
Monounsaturated Fat 7.838g g Romano cheese
Polyunsaturated fat 0.593g g Romano cheese
Tryptophan 0.429mg 0.011mg Romano cheese
Threonine 1.171mg 0.134mg Romano cheese
Isoleucine 1.685mg 0.111mg Romano cheese
Leucine 3.071mg 0.189mg Romano cheese
Lysine 2.941mg 0.134mg Romano cheese
Methionine 0.852mg 0.033mg Romano cheese
Phenylalanine 1.71mg 0.111mg Romano cheese
Valine 2.183mg 0.145mg Romano cheese
Histidine 1.231mg 0.056mg Romano cheese
Fructose g 0g Shiitake

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
191%
Romano cheese
13%
Shiitake
Carbohydrates
4%
Romano cheese
7%
Shiitake
Fats
124%
Romano cheese
2%
Shiitake

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 is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (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

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 to 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.