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  6. Romano cheese vs. Soba

Romano cheese vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between Romano cheese and Soba

  • Romano cheese has more Calcium, Phosphorus, Vitamin B12, Vitamin B2, Zinc, and Vitamin A RAE, however, Soba is higher in Manganese.
  • Romano cheese covers your daily need of Calcium 106% more than Soba.
  • Soba has less Cholesterol.

These are the specific foods used in this comparison Cheese, romano and Noodles, japanese, soba, cooked.

Infographic

Romano cheese vs Soba 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
8
:
2
Soba
Soba
Contains more Calcium +26500%
Contains more Iron +60.4%
Contains more Magnesium +355.6%
Contains more Phosphorus +2940%
Contains more Potassium +145.7%
Contains more Zinc +2050%
Contains more Copper +275%
Contains less Sodium -95.8%
Contains more Manganese +1770%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +26500%
Contains more Iron +60.4%
Contains more Magnesium +355.6%
Contains more Phosphorus +2940%
Contains more Potassium +145.7%
Contains more Zinc +2050%
Contains more Copper +275%
Contains less Sodium -95.8%
Contains more Manganese +1770%

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
8
:
2
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1323.1%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +112.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +154.1%
Contains more Vitamin B3 +562.3%
Equal in Folate - 7
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%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1323.1%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +112.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +154.1%
Contains more Vitamin B3 +562.3%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Soba
Soba
Contains more Protein +528.5%
Contains more Fats +26840%
Contains more Other +1623.1%
Contains more Carbs +490.6%
Contains more Water +136.2%
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
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +528.5%
Contains more Fats +26840%
Contains more Other +1623.1%
Contains more Carbs +490.6%
Contains more Water +136.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +30046.2%
Contains more Polyunsaturated fat +1812.9%
Contains less Saturated Fat -99.9%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +30046.2%
Contains more Polyunsaturated fat +1812.9%
Contains less Saturated Fat -99.9%

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 Soba
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Soba Opinion
Net carbs 3.63g 21.44g Soba
Protein 31.8g 5.06g Romano cheese
Fats 26.94g 0.1g Romano cheese
Carbs 3.63g 21.44g Soba
Calories 387kcal 99kcal Romano cheese
Sugar 0.73g Soba
Calcium 1064mg 4mg Romano cheese
Iron 0.77mg 0.48mg Romano cheese
Magnesium 41mg 9mg Romano cheese
Phosphorus 760mg 25mg Romano cheese
Potassium 86mg 35mg Romano cheese
Sodium 1433mg 60mg Soba
Zinc 2.58mg 0.12mg Romano cheese
Copper 0.03mg 0.008mg Romano cheese
Manganese 0.02mg 0.374mg Soba
Selenium 14.5µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.094mg Soba
Vitamin B2 0.37mg 0.026mg Romano cheese
Vitamin B3 0.077mg 0.51mg Soba
Vitamin B5 0.424mg 0.235mg Romano cheese
Vitamin B6 0.085mg 0.04mg Romano cheese
Folate 7µg 7µg
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.072mg Romano cheese
Threonine 1.171mg 0.177mg Romano cheese
Isoleucine 1.685mg 0.195mg Romano cheese
Leucine 3.071mg 0.33mg Romano cheese
Lysine 2.941mg 0.214mg Romano cheese
Methionine 0.852mg 0.072mg Romano cheese
Phenylalanine 1.71mg 0.217mg Romano cheese
Valine 2.183mg 0.249mg Romano cheese
Histidine 1.231mg 0.119mg Romano cheese
Cholesterol 104mg 0mg Soba
Saturated Fat 17.115g 0.019g Soba
Monounsaturated Fat 7.838g 0.026g Romano cheese
Polyunsaturated fat 0.593g 0.031g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Soba
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
6%
Soba
Minerals Daily Need Coverage Score
106%
Romano cheese
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 1373mg)
Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 17.096g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 19)
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

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.