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  6. Romano cheese vs. Omelette

Romano cheese vs. Omelette — In-Depth Nutrition Comparison

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How are romano cheese and omelette different?

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, and zinc, while omelette is higher in choline, selenium, and vitamin B5.
  • Romano cheese covers your daily need for calcium, 102% more than omelette.
  • Romano cheese contains 9 times more sodium than omelette. Romano cheese contains 1433mg of sodium, while omelette contains 155mg.
  • Romano cheese has a higher glycemic index (27) than omelette (0).

Cheese, romano and Egg, whole, cooked, omelet types were used in this article.

Infographic

Romano cheese vs Omelette 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% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +2116.7%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +355.1%
Contains more PotassiumPotassium +36%
Contains more IronIron +92.2%
Contains more CopperCopper +110%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +77.9%

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% 32% 4.6% 7.5% 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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin B12Vitamin B12 +47.4%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +460.9%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B5Vitamin B5 +204%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin KVitamin K +104.5%
Contains more FolateFolate +457.1%
Contains more CholineCholine +1507.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B2 ~0.386mg

All nutrients comparison - raw data values

Nutrient Romano cheese Omelette DV% diff.
Calcium 1064mg 48mg 102%
Phosphorus 760mg 167mg 85%
Cholesterol 104mg 313mg 70%
Saturated fat 17.115g 3.319g 63%
Sodium 1433mg 155mg 56%
Choline 15.4mg 247.6mg 42%
Protein 31.8g 10.57g 42%
Fats 26.94g 11.66g 24%
Selenium 14.5µg 25.8µg 21%
Vitamin B5 0.424mg 1.289mg 17%
Vitamin B12 1.12µg 0.76µg 15%
Zinc 2.58mg 1.09mg 14%
Polyunsaturated fat 0.593g 2.712g 14%
Calories 387kcal 154kcal 12%
Iron 0.77mg 1.48mg 9%
Vitamin A 96µg 172µg 8%
Folate 7µg 39µg 8%
Magnesium 41mg 11mg 7%
Monounsaturated fat 7.838g 4.843g 7%
Vitamin E 0.23mg 1.29mg 7%
Vitamin D 0.5µg 1.7µg 6%
Vitamin D 20IU 69IU 6%
Vitamin B6 0.085mg 0.143mg 4%
Copper 0.03mg 0.063mg 4%
Vitamin K 2.2µg 4.5µg 2%
Vitamin B2 0.37mg 0.386mg 1%
Carbs 3.63g 0.64g 1%
Potassium 86mg 117mg 1%
Net carbs 3.63g 0.64g N/A
Sugar 0.73g 0.31g N/A
Manganese 0.02mg 0.024mg 0%
Vitamin B1 0.037mg 0.034mg 0%
Vitamin B3 0.077mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.429mg 0.14mg 0%
Threonine 1.171mg 0.467mg 0%
Isoleucine 1.685mg 0.565mg 0%
Leucine 3.071mg 0.913mg 0%
Lysine 2.941mg 0.767mg 0%
Methionine 0.852mg 0.319mg 0%
Phenylalanine 1.71mg 0.572mg 0%
Valine 2.183mg 0.722mg 0%
Histidine 1.231mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +200.9%
Contains more FatsFats +131%
Contains more CarbsCarbs +467.2%
Contains more OtherOther +572%
Contains more WaterWater +146.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +61.8%
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +357.3%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.