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  6. Romano cheese vs. Soybean

Romano cheese vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between romano cheese and soybeans?

  • Romano cheese is higher in calcium, phosphorus, and vitamin B12; however, soybeans are richer in iron, copper, manganese, and fiber.
  • Romano cheese's daily need coverage for calcium is 96% more.
  • Soybeans have less cholesterol.
  • Soybeans have a lower glycemic index (14) than romano cheese (27).

We used Cheese, romano and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Romano cheese vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more CalciumCalcium +943.1%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +210.2%
Contains more SeleniumSelenium +98.6%
Contains more MagnesiumMagnesium +109.8%
Contains more PotassiumPotassium +498.8%
Contains more IronIron +567.5%
Contains more CopperCopper +1256.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +4020%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.8%
Contains more Vitamin B5Vitamin B5 +136.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin B1Vitamin B1 +318.9%
Contains more Vitamin B3Vitamin B3 +418.2%
Contains more Vitamin B6Vitamin B6 +175.3%
Contains more Vitamin KVitamin K +772.7%
Contains more FolateFolate +671.4%
Contains more CholineCholine +208.4%

All nutrients comparison - raw data values

Nutrient Romano cheese Soybean DV% diff.
Calcium 1064mg 102mg 96%
Phosphorus 760mg 245mg 74%
Saturated fat 17.115g 1.297g 72%
Sodium 1433mg 1mg 62%
Iron 0.77mg 5.14mg 55%
Vitamin B12 1.12µg 0µg 47%
Copper 0.03mg 0.407mg 42%
Cholesterol 104mg 0mg 35%
Manganese 0.02mg 0.824mg 35%
Polyunsaturated fat 0.593g 5.064g 30%
Fats 26.94g 8.97g 28%
Protein 31.8g 18.21g 27%
Fiber 0g 6g 24%
Monounsaturated fat 7.838g 1.981g 15%
Vitamin K 2.2µg 19.2µg 14%
Selenium 14.5µg 7.3µg 13%
Zinc 2.58mg 1.15mg 13%
Potassium 86mg 515mg 13%
Folate 7µg 54µg 12%
Vitamin B6 0.085mg 0.234mg 11%
Calories 387kcal 172kcal 11%
Magnesium 41mg 86mg 11%
Vitamin A 96µg 0µg 11%
Vitamin B1 0.037mg 0.155mg 10%
Vitamin B2 0.37mg 0.285mg 7%
Choline 15.4mg 47.5mg 6%
Vitamin B5 0.424mg 0.179mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin C 0mg 1.7mg 2%
Carbs 3.63g 8.36g 2%
Vitamin B3 0.077mg 0.399mg 2%
Vitamin E 0.23mg 0.35mg 1%
Net carbs 3.63g 2.36g N/A
Sugar 0.73g 3g N/A
Tryptophan 0.429mg 0.242mg 0%
Threonine 1.171mg 0.723mg 0%
Isoleucine 1.685mg 0.807mg 0%
Leucine 3.071mg 1.355mg 0%
Lysine 2.941mg 1.108mg 0%
Methionine 0.852mg 0.224mg 0%
Phenylalanine 1.71mg 0.869mg 0%
Valine 2.183mg 0.831mg 0%
Histidine 1.231mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more ProteinProtein +74.6%
Contains more FatsFats +200.3%
Contains more OtherOther +251.8%
Contains more CarbsCarbs +130.3%
Contains more WaterWater +102.4%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +295.7%
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +754%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.