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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 Soybean?

  • Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12, however, Soybean is richer in Iron, Copper, Manganese, and Fiber.
  • Romano cheese's daily need coverage for Calcium is 96% more.
  • Soybean has less Cholesterol.

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.
Romano cheese
Romano cheese
4
:
6
Soybean
Soybean
Contains more Calcium +943.1%
Contains more Phosphorus +210.2%
Contains more Zinc +124.3%
Contains more Selenium +98.6%
Contains more Iron +567.5%
Contains more Magnesium +109.8%
Contains more Potassium +498.8%
Contains less Sodium -99.9%
Contains more Copper +1256.7%
Contains more Manganese +4020%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +943.1%
Contains more Phosphorus +210.2%
Contains more Zinc +124.3%
Contains more Selenium +98.6%
Contains more Iron +567.5%
Contains more Magnesium +109.8%
Contains more Potassium +498.8%
Contains less Sodium -99.9%
Contains more Copper +1256.7%
Contains more Manganese +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.
Romano cheese
Romano cheese
5
:
7
Soybean
Soybean
Contains more Vitamin A +4511.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +29.8%
Contains more Vitamin B5 +136.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.9%
Contains more Vitamin B3 +418.2%
Contains more Vitamin B6 +175.3%
Contains more Folate +671.4%
Contains more Vitamin K +772.7%
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +4511.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +29.8%
Contains more Vitamin B5 +136.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.9%
Contains more Vitamin B3 +418.2%
Contains more Vitamin B6 +175.3%
Contains more Folate +671.4%
Contains more Vitamin K +772.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Soybean
Soybean
Contains more Protein +74.6%
Contains more Fats +200.3%
Contains more Other +251.8%
Contains more Carbs +130.3%
Contains more Water +102.4%
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
Soybean
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 Protein +74.6%
Contains more Fats +200.3%
Contains more Other +251.8%
Contains more Carbs +130.3%
Contains more Water +102.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Soybean
Soybean
Contains more Monounsaturated Fat +295.7%
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +754%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +295.7%
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +754%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Soybean Opinion
Net carbs 3.63g 2.36g Romano cheese
Protein 31.8g 18.21g Romano cheese
Fats 26.94g 8.97g Romano cheese
Carbs 3.63g 8.36g Soybean
Calories 387kcal 172kcal Romano cheese
Sugar 0.73g 3g Romano cheese
Fiber 0g 6g Soybean
Calcium 1064mg 102mg Romano cheese
Iron 0.77mg 5.14mg Soybean
Magnesium 41mg 86mg Soybean
Phosphorus 760mg 245mg Romano cheese
Potassium 86mg 515mg Soybean
Sodium 1433mg 1mg Soybean
Zinc 2.58mg 1.15mg Romano cheese
Copper 0.03mg 0.407mg Soybean
Manganese 0.02mg 0.824mg Soybean
Selenium 14.5µg 7.3µg Romano cheese
Vitamin A 415IU 9IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.35mg Soybean
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.037mg 0.155mg Soybean
Vitamin B2 0.37mg 0.285mg Romano cheese
Vitamin B3 0.077mg 0.399mg Soybean
Vitamin B5 0.424mg 0.179mg Romano cheese
Vitamin B6 0.085mg 0.234mg Soybean
Folate 7µg 54µg Soybean
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 19.2µg Soybean
Tryptophan 0.429mg 0.242mg Romano cheese
Threonine 1.171mg 0.723mg Romano cheese
Isoleucine 1.685mg 0.807mg Romano cheese
Leucine 3.071mg 1.355mg Romano cheese
Lysine 2.941mg 1.108mg Romano cheese
Methionine 0.852mg 0.224mg Romano cheese
Phenylalanine 1.71mg 0.869mg Romano cheese
Valine 2.183mg 0.831mg Romano cheese
Histidine 1.231mg 0.449mg Romano cheese
Cholesterol 104mg 0mg Soybean
Saturated Fat 17.115g 1.297g Soybean
Monounsaturated Fat 7.838g 1.981g Romano cheese
Polyunsaturated fat 0.593g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
106%
Romano cheese
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1432mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 15.818g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $1.2)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.27g)
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.
Which food is richer in vitamins?
?
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. 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.