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  6. Romano cheese vs. Quail egg

Romano cheese vs. Quail egg — In-Depth Nutrition Comparison

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How are Romano cheese and Quail egg different?

  • Romano cheese is richer in Calcium, and Phosphorus, while Quail egg is higher in Choline, Iron, Vitamin B2, Selenium, and Vitamin B5.
  • Quail egg covers your daily need of Cholesterol 247% more than Romano cheese.
  • Romano cheese contains 17 times more Calcium than Quail egg. Romano cheese contains 1064mg of Calcium, while Quail egg contains 64mg.
  • Quail egg is lower in Sodium.

Cheese, romano and Egg, quail, whole, fresh, raw types were used in this article.

Infographic

Romano cheese vs Quail egg 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
4
:
6
Quail egg
Quail egg
Contains more Calcium +1562.5%
Contains more Magnesium +215.4%
Contains more Phosphorus +236.3%
Contains more Zinc +75.5%
Contains more Iron +374%
Contains more Potassium +53.5%
Contains less Sodium -90.2%
Contains more Copper +106.7%
Contains more Manganese +90%
Contains more Selenium +120.7%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Quail egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 137% 10% 97% 12% 19% 41% 21% 5% 175%
Contains more Calcium +1562.5%
Contains more Magnesium +215.4%
Contains more Phosphorus +236.3%
Contains more Zinc +75.5%
Contains more Iron +374%
Contains more Potassium +53.5%
Contains less Sodium -90.2%
Contains more Copper +106.7%
Contains more Manganese +90%
Contains more Selenium +120.7%

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
1
:
10
Quail egg
Quail egg
Contains more Vitamin K +633.3%
Contains more Vitamin A +30.8%
Contains more Vitamin E +369.6%
Contains more Vitamin D +180%
Contains more Vitamin B1 +251.4%
Contains more Vitamin B2 +113.5%
Contains more Vitamin B3 +94.8%
Contains more Vitamin B5 +315.3%
Contains more Vitamin B6 +76.5%
Contains more Folate +842.9%
Contains more Vitamin B12 +41.1%
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%
Quail egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 22% 42% 0% 33% 183% 3% 106% 35% 50% 198% 1%
Contains more Vitamin K +633.3%
Contains more Vitamin A +30.8%
Contains more Vitamin E +369.6%
Contains more Vitamin D +180%
Contains more Vitamin B1 +251.4%
Contains more Vitamin B2 +113.5%
Contains more Vitamin B3 +94.8%
Contains more Vitamin B5 +315.3%
Contains more Vitamin B6 +76.5%
Contains more Folate +842.9%
Contains more Vitamin B12 +41.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Quail egg
Quail egg
Contains more Protein +143.7%
Contains more Fats +142.9%
Contains more Carbs +785.4%
Contains more Other +510.9%
Contains more Water +140.5%
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
Quail egg
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Contains more Protein +143.7%
Contains more Fats +142.9%
Contains more Carbs +785.4%
Contains more Other +510.9%
Contains more Water +140.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Quail egg
Quail egg
Contains more Monounsaturated Fat +81.3%
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +123.3%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Quail egg
39% 47% 14%
Saturated Fat: 3.557 g
Monounsaturated Fat: 4.324 g
Polyunsaturated fat: 1.324 g
Contains more Monounsaturated Fat +81.3%
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +123.3%

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 Quail egg
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
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Quail egg Opinion
Net carbs 3.63g 0.41g Romano cheese
Protein 31.8g 13.05g Romano cheese
Fats 26.94g 11.09g Romano cheese
Carbs 3.63g 0.41g Romano cheese
Calories 387kcal 158kcal Romano cheese
Sugar 0.73g 0.4g Quail egg
Calcium 1064mg 64mg Romano cheese
Iron 0.77mg 3.65mg Quail egg
Magnesium 41mg 13mg Romano cheese
Phosphorus 760mg 226mg Romano cheese
Potassium 86mg 132mg Quail egg
Sodium 1433mg 141mg Quail egg
Zinc 2.58mg 1.47mg Romano cheese
Copper 0.03mg 0.062mg Quail egg
Manganese 0.02mg 0.038mg Quail egg
Selenium 14.5µg 32µg Quail egg
Vitamin A 415IU 543IU Quail egg
Vitamin A RAE 96µg 156µg Quail egg
Vitamin E 0.23mg 1.08mg Quail egg
Vitamin D 20IU 55IU Quail egg
Vitamin D 0.5µg 1.4µg Quail egg
Vitamin B1 0.037mg 0.13mg Quail egg
Vitamin B2 0.37mg 0.79mg Quail egg
Vitamin B3 0.077mg 0.15mg Quail egg
Vitamin B5 0.424mg 1.761mg Quail egg
Vitamin B6 0.085mg 0.15mg Quail egg
Folate 7µg 66µg Quail egg
Vitamin B12 1.12µg 1.58µg Quail egg
Vitamin K 2.2µg 0.3µg Romano cheese
Tryptophan 0.429mg 0.209mg Romano cheese
Threonine 1.171mg 0.641mg Romano cheese
Isoleucine 1.685mg 0.816mg Romano cheese
Leucine 3.071mg 1.146mg Romano cheese
Lysine 2.941mg 0.881mg Romano cheese
Methionine 0.852mg 0.421mg Romano cheese
Phenylalanine 1.71mg 0.737mg Romano cheese
Valine 2.183mg 0.94mg Romano cheese
Histidine 1.231mg 0.315mg Romano cheese
Cholesterol 104mg 844mg Romano cheese
Saturated Fat 17.115g 3.557g Quail egg
Monounsaturated Fat 7.838g 4.324g Romano cheese
Polyunsaturated fat 0.593g 1.324g Quail egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Quail egg
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
58%
Quail egg
Minerals Daily Need Coverage Score
106%
Romano cheese
53%
Quail egg

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 740mg)
Which food is lower in Sugar?
Quail egg
Quail egg is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Quail egg
Quail egg contains less Sodium (difference - 1292mg)
Which food is lower in Saturated Fat?
Quail egg
Quail egg is lower in Saturated Fat (difference - 13.558g)
Which food is lower in glycemic index?
Quail egg
Quail egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Quail egg
Quail egg is cheaper (difference - $4.6)
Which food is richer in vitamins?
Quail egg
Quail egg is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quail egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.