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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; however, soba is higher in manganese.
  • Romano cheese covers your daily need for calcium, 106% more than soba.
  • Soba has less cholesterol.
  • The glycemic index of soba is higher.

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.
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%
Soba
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +26500%
Contains more PotassiumPotassium +145.7%
Contains more IronIron +60.4%
Contains more CopperCopper +275%
Contains more ZincZinc +2050%
Contains more PhosphorusPhosphorus +2940%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +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.
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%
Soba
2
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% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1323.1%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +154.1%
Contains more Vitamin B3Vitamin B3 +562.3%
~equal in Vitamin C ~0mg
~equal in Folate ~7µg

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
Soba
2
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 ProteinProtein +528.5%
Contains more FatsFats +26840%
Contains more OtherOther +1623.1%
Contains more CarbsCarbs +490.6%
Contains more WaterWater +136.2%

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
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +30046.2%
Contains more Poly. FatPolyunsaturated fat +1812.9%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Calcium 1064mg 4mg 106%
Phosphorus 760mg 25mg 105%
Saturated fat 17.115g 0.019g 78%
Sodium 1433mg 60mg 60%
Protein 31.8g 5.06g 53%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.1g 41%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.026mg 26%
Selenium 14.5µg 26%
Zinc 2.58mg 0.12mg 22%
Monounsaturated fat 7.838g 0.026g 20%
Manganese 0.02mg 0.374mg 15%
Calories 387kcal 99kcal 14%
Vitamin A 96µg 0µg 11%
Magnesium 41mg 9mg 8%
Carbs 3.63g 21.44g 6%
Vitamin B1 0.037mg 0.094mg 5%
Vitamin B5 0.424mg 0.235mg 4%
Polyunsaturated fat 0.593g 0.031g 4%
Iron 0.77mg 0.48mg 4%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin B6 0.085mg 0.04mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.077mg 0.51mg 3%
Potassium 86mg 35mg 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Copper 0.03mg 0.008mg 2%
Net carbs 3.63g 21.44g N/A
Sugar 0.73g N/A
Folate 7µg 7µg 0%
Tryptophan 0.429mg 0.072mg 0%
Threonine 1.171mg 0.177mg 0%
Isoleucine 1.685mg 0.195mg 0%
Leucine 3.071mg 0.33mg 0%
Lysine 2.941mg 0.214mg 0%
Methionine 0.852mg 0.072mg 0%
Phenylalanine 1.71mg 0.217mg 0%
Valine 2.183mg 0.249mg 0%
Histidine 1.231mg 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Romano cheese
5%
Soba
Minerals Daily Need Coverage Score
106%
Romano cheese
10%
Soba

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 104mg)
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 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.