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 for 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.
- Romano cheese has a higher glycemic index (27) than quail egg (0).
Cheese, romano and Egg, quail, whole, fresh, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +215.4% |
| Contains more CalciumCalcium | +1562.5% |
| Contains more ZincZinc | +75.5% |
| Contains more PhosphorusPhosphorus | +236.3% |
| Contains more PotassiumPotassium | +53.5% |
| Contains more IronIron | +374% |
| Contains more CopperCopper | +106.7% |
| Contains less SodiumSodium | -90.2% |
| Contains more ManganeseManganese | +90% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin KVitamin K | +633.3% |
| Contains more Vitamin AVitamin A | +62.5% |
| Contains more Vitamin EVitamin E | +369.6% |
| Contains more Vitamin DVitamin D | +180% |
| Contains more Vitamin B1Vitamin B1 | +251.4% |
| Contains more Vitamin B2Vitamin B2 | +113.5% |
| Contains more Vitamin B3Vitamin B3 | +94.8% |
| Contains more Vitamin B5Vitamin B5 | +315.3% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
| Contains more Vitamin B12Vitamin B12 | +41.1% |
| Contains more FolateFolate | +842.9% |
| Contains more CholineCholine | +1610.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 104mg | 844mg | 247% |
| Calcium | 1064mg | 64mg | 100% |
| Phosphorus | 760mg | 226mg | 76% |
| Saturated fat | 17.115g | 3.557g | 62% |
| Sodium | 1433mg | 141mg | 56% |
| Choline | 15.4mg | 263.4mg | 45% |
| Protein | 31.8g | 13.05g | 38% |
| Iron | 0.77mg | 3.65mg | 36% |
| Selenium | 14.5µg | 32µg | 32% |
| Vitamin B2 | 0.37mg | 0.79mg | 32% |
| Vitamin B5 | 0.424mg | 1.761mg | 27% |
| Fats | 26.94g | 11.09g | 24% |
| Vitamin B12 | 1.12µg | 1.58µg | 19% |
| Folate | 7µg | 66µg | 15% |
| Calories | 387kcal | 158kcal | 11% |
| Zinc | 2.58mg | 1.47mg | 10% |
| Monounsaturated fat | 7.838g | 4.324g | 9% |
| Vitamin B1 | 0.037mg | 0.13mg | 8% |
| Magnesium | 41mg | 13mg | 7% |
| Vitamin A | 96µg | 156µg | 7% |
| Vitamin E | 0.23mg | 1.08mg | 6% |
| Vitamin D | 0.5µg | 1.4µg | 5% |
| Polyunsaturated fat | 0.593g | 1.324g | 5% |
| Vitamin B6 | 0.085mg | 0.15mg | 5% |
| Copper | 0.03mg | 0.062mg | 4% |
| Vitamin D | 20IU | 55IU | 4% |
| Vitamin K | 2.2µg | 0.3µg | 2% |
| Manganese | 0.02mg | 0.038mg | 1% |
| Carbs | 3.63g | 0.41g | 1% |
| Potassium | 86mg | 132mg | 1% |
| Net carbs | 3.63g | 0.41g | N/A |
| Sugar | 0.73g | 0.4g | N/A |
| Vitamin B3 | 0.077mg | 0.15mg | 0% |
| Tryptophan | 0.429mg | 0.209mg | 0% |
| Threonine | 1.171mg | 0.641mg | 0% |
| Isoleucine | 1.685mg | 0.816mg | 0% |
| Leucine | 3.071mg | 1.146mg | 0% |
| Lysine | 2.941mg | 0.881mg | 0% |
| Methionine | 0.852mg | 0.421mg | 0% |
| Phenylalanine | 1.71mg | 0.737mg | 0% |
| Valine | 2.183mg | 0.94mg | 0% |
| Histidine | 1.231mg | 0.315mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
13.05 g
Fats:
11.09 g
Carbs:
0.41 g
Water:
74.35 g
Other:
1.1 g
| Contains more ProteinProtein | +143.7% |
| Contains more FatsFats | +142.9% |
| Contains more CarbsCarbs | +785.4% |
| Contains more OtherOther | +510.9% |
| Contains more WaterWater | +140.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
3.557 g
Monounsaturated fat:
Mono. Fat
4.324 g
Polyunsaturated fat:
Poly. Fat
1.324 g
| Contains more Mono. FatMonounsaturated fat | +81.3% |
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Poly. FatPolyunsaturated fat | +123.3% |
