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  6. Romano cheese vs. Rib eye steak

Romano cheese vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and rib eye steak

  • Romano cheese is higher in calcium and phosphorus, yet rib eye steak is higher in vitamin B12, zinc, vitamin B3, vitamin B6, selenium, and iron.
  • Romano cheese covers your daily calcium needs 105% more than rib eye steak.
  • Romano cheese contains 27 times more sodium than rib eye steak. While romano cheese contains 1433mg of sodium, rib eye steak contains only 54mg.
  • The glycemic index of rib eye steak is lower.

Food varieties used in this article are Cheese, romano and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Romano cheese vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +9572.7%
Contains more PhosphorusPhosphorus +400%
Contains more PotassiumPotassium +202.3%
Contains more IronIron +190.9%
Contains more CopperCopper +166.7%
Contains more ZincZinc +129.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +104.8%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin KVitamin K +37.5%
Contains more FolateFolate +16.7%
Contains more Vitamin B1Vitamin B1 +91.9%
Contains more Vitamin B3Vitamin B3 +6274%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B6Vitamin B6 +461.2%
Contains more Vitamin B12Vitamin B12 +87.5%
Contains more CholineCholine +216.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Rib eye steak DV% diff.
Calcium 1064mg 11mg 105%
Phosphorus 760mg 152mg 87%
Sodium 1433mg 54mg 60%
Vitamin B12 1.12µg 2.1µg 41%
Saturated fat 17.115g 9.684g 34%
Vitamin B6 0.085mg 0.477mg 30%
Zinc 2.58mg 5.91mg 30%
Vitamin B3 0.077mg 4.908mg 30%
Selenium 14.5µg 29.7µg 28%
Iron 0.77mg 2.24mg 18%
Protein 31.8g 23.69g 16%
Vitamin A 96µg 8µg 10%
Cholesterol 104mg 80mg 8%
Fats 26.94g 21.81g 8%
Monounsaturated fat 7.838g 10.519g 7%
Choline 15.4mg 48.8mg 6%
Copper 0.03mg 0.08mg 6%
Vitamin B2 0.37mg 0.287mg 6%
Calories 387kcal 291kcal 5%
Potassium 86mg 260mg 5%
Magnesium 41mg 22mg 5%
Manganese 0.02mg 0.08mg 3%
Vitamin B1 0.037mg 0.071mg 3%
Polyunsaturated fat 0.593g 1.027g 3%
Vitamin D 0.5µg 0.2µg 2%
Vitamin B5 0.424mg 0.536mg 2%
Vitamin D 20IU 7IU 2%
Vitamin E 0.23mg 0.1mg 1%
Vitamin K 2.2µg 1.6µg 1%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Folate 7µg 6µg 0%
Trans fat 1.478g N/A
Tryptophan 0.429mg 0.265mg 0%
Threonine 1.171mg 1.116mg 0%
Isoleucine 1.685mg 1.103mg 0%
Leucine 3.071mg 2.041mg 0%
Lysine 2.941mg 2.269mg 0%
Methionine 0.852mg 0.641mg 0%
Phenylalanine 1.71mg 0.95mg 0%
Valine 2.183mg 1.184mg 0%
Histidine 1.231mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more ProteinProtein +34.2%
Contains more FatsFats +23.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +67100%
Contains more WaterWater +76.3%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +34.2%
Contains more Poly. FatPolyunsaturated fat +73.2%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.