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Romano cheese vs. Soy sauce — In-Depth Nutrition Comparison

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Differences between romano cheese and soy sauce

  • Romano cheese has more calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc, while soy sauce has more manganese.
  • Soy sauce's daily need coverage for sodium is 177% higher.
  • The amount of cholesterol in soy sauce is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of romano cheese is 27.

The food types used in this comparison are Cheese, romano and Soy sauce made from soy and wheat (shoyu).

Infographic

Romano cheese vs Soy sauce 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.
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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +3124.2%
Contains more ZincZinc +196.6%
Contains more PhosphorusPhosphorus +357.8%
Contains less SodiumSodium -73.9%
Contains more SeleniumSelenium +2800%
Contains more MagnesiumMagnesium +80.5%
Contains more PotassiumPotassium +405.8%
Contains more IronIron +88.3%
Contains more CopperCopper +43.3%
Contains more ManganeseManganese +4990%

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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B2Vitamin B2 +124.2%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +2751.9%
Contains more Vitamin B6Vitamin B6 +74.1%
Contains more FolateFolate +100%
Contains more CholineCholine +18.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Soy sauce DV% diff.
Sodium 1433mg 5493mg 177%
Calcium 1064mg 33mg 103%
Phosphorus 760mg 166mg 85%
Saturated fat 17.115g 0.073g 77%
Vitamin B12 1.12µg 0µg 47%
Protein 31.8g 8.14g 47%
Manganese 0.02mg 1.018mg 43%
Fats 26.94g 0.57g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.5µg 25%
Monounsaturated fat 7.838g 0.088g 19%
Calories 387kcal 53kcal 17%
Vitamin B2 0.37mg 0.165mg 16%
Zinc 2.58mg 0.87mg 16%
Vitamin B3 0.077mg 2.196mg 13%
Vitamin A 96µg 0µg 11%
Potassium 86mg 435mg 10%
Iron 0.77mg 1.45mg 9%
Magnesium 41mg 74mg 8%
Vitamin B6 0.085mg 0.148mg 5%
Fiber 0g 0.8g 3%
Vitamin B5 0.424mg 0.297mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.593g 0.263g 2%
Vitamin E 0.23mg 0mg 2%
Vitamin K 2.2µg 0µg 2%
Folate 7µg 14µg 2%
Copper 0.03mg 0.043mg 1%
Choline 15.4mg 18.3mg 1%
Carbs 3.63g 4.93g 0%
Net carbs 3.63g 4.13g N/A
Sugar 0.73g 0.4g N/A
Vitamin B1 0.037mg 0.033mg 0%
Tryptophan 0.429mg 0.096mg 0%
Threonine 1.171mg 0.271mg 0%
Isoleucine 1.685mg 0.318mg 0%
Leucine 3.071mg 0.537mg 0%
Lysine 2.941mg 0.381mg 0%
Methionine 0.852mg 0.097mg 0%
Phenylalanine 1.71mg 0.353mg 0%
Valine 2.183mg 0.332mg 0%
Histidine 1.231mg 0.174mg 0%

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +290.7%
Contains more FatsFats +4626.3%
Contains more CarbsCarbs +35.8%
Contains more WaterWater +130.2%
Contains more OtherOther +126.3%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +8806.8%
Contains more Poly. FatPolyunsaturated fat +125.5%
Contains less Sat. FatSaturated fat -99.6%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.