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  6. Romano cheese vs. Soy sauce

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.

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
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 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% 25% 4.6% 15% 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

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%

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 Soy sauce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Soy sauce Opinion
Calories 387kcal 53kcal Romano cheese
Protein 31.8g 8.14g Romano cheese
Fats 26.94g 0.57g Romano cheese
Net carbs 3.63g 4.13g Soy sauce
Carbs 3.63g 4.93g Soy sauce
Cholesterol 104mg 0mg Soy sauce
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 74mg Soy sauce
Calcium 1064mg 33mg Romano cheese
Potassium 86mg 435mg Soy sauce
Iron 0.77mg 1.45mg Soy sauce
Sugar 0.73g 0.4g Soy sauce
Fiber 0g 0.8g Soy sauce
Copper 0.03mg 0.043mg Soy sauce
Zinc 2.58mg 0.87mg Romano cheese
Phosphorus 760mg 166mg Romano cheese
Sodium 1433mg 5493mg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 0mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1.018mg Soy sauce
Selenium 14.5µg 0.5µg Romano cheese
Vitamin B1 0.037mg 0.033mg Romano cheese
Vitamin B2 0.37mg 0.165mg Romano cheese
Vitamin B3 0.077mg 2.196mg Soy sauce
Vitamin B5 0.424mg 0.297mg Romano cheese
Vitamin B6 0.085mg 0.148mg Soy sauce
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Folate 7µg 14µg Soy sauce
Choline 15.4mg 18.3mg Soy sauce
Saturated Fat 17.115g 0.073g Soy sauce
Monounsaturated Fat 7.838g 0.088g Romano cheese
Polyunsaturated fat 0.593g 0.263g Romano cheese
Tryptophan 0.429mg 0.096mg Romano cheese
Threonine 1.171mg 0.271mg Romano cheese
Isoleucine 1.685mg 0.318mg Romano cheese
Leucine 3.071mg 0.537mg Romano cheese
Lysine 2.941mg 0.381mg Romano cheese
Methionine 0.852mg 0.097mg Romano cheese
Phenylalanine 1.71mg 0.353mg Romano cheese
Valine 2.183mg 0.332mg Romano cheese
Histidine 1.231mg 0.174mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Soy sauce
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
27%
Romano cheese
12%
Soy sauce
Minerals Daily Need Coverage Score
106%
Romano cheese
112%
Soy sauce

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 17.042g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 12)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $1.2)
Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 4060mg)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.