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  6. Romano cheese vs. Soybean raw

Romano cheese vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between romano cheese and soybean raw?

  • Romano cheese is richer in calcium, while soybean raw is higher in iron, copper, manganese, folate, vitamin B1, magnesium, and potassium.
  • Soybean raw's daily need coverage for iron is 187% higher.
  • Soybean raw has 717 times less sodium than romano cheese. Romano cheese has 1433mg of sodium, while soybean raw has 2mg.
  • Romano cheese has a higher glycemic index (27) than soybean raw (14).

We used Cheese, romano and Soybeans, mature seeds, raw types in this comparison.

Infographic

Romano cheese vs Soybean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +284.1%
Contains more MagnesiumMagnesium +582.9%
Contains more PotassiumPotassium +1989.5%
Contains more IronIron +1939%
Contains more CopperCopper +5426.7%
Contains more ZincZinc +89.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +12485%
Contains more SeleniumSelenium +22.8%
~equal in Phosphorus ~704mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +269.6%
Contains more Vitamin B1Vitamin B1 +2262.2%
Contains more Vitamin B2Vitamin B2 +135.1%
Contains more Vitamin B3Vitamin B3 +2007.8%
Contains more Vitamin B5Vitamin B5 +87%
Contains more Vitamin B6Vitamin B6 +343.5%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +5257.1%

All nutrients comparison - raw data values

Nutrient Romano cheese Soybean raw DV% diff.
Iron 0.77mg 15.7mg 187%
Copper 0.03mg 1.658mg 181%
Manganese 0.02mg 2.517mg 109%
Folate 7µg 375µg 92%
Calcium 1064mg 277mg 79%
Polyunsaturated fat 0.593g 11.255g 71%
Vitamin B1 0.037mg 0.874mg 70%
Saturated fat 17.115g 2.884g 65%
Sodium 1433mg 2mg 62%
Magnesium 41mg 280mg 57%
Potassium 86mg 1797mg 50%
Vitamin B12 1.12µg 0µg 47%
Vitamin B2 0.37mg 0.87mg 38%
Fiber 0g 9.3g 37%
Vitamin K 2.2µg 47µg 37%
Cholesterol 104mg 0mg 35%
Vitamin B6 0.085mg 0.377mg 22%
Zinc 2.58mg 4.89mg 21%
Choline 15.4mg 115.9mg 18%
Fats 26.94g 19.94g 11%
Vitamin A 96µg 1µg 11%
Vitamin B3 0.077mg 1.623mg 10%
Protein 31.8g 36.49g 9%
Carbs 3.63g 30.16g 9%
Monounsaturated fat 7.838g 4.404g 9%
Phosphorus 760mg 704mg 8%
Vitamin C 0mg 6mg 7%
Vitamin B5 0.424mg 0.793mg 7%
Selenium 14.5µg 17.8µg 6%
Vitamin E 0.23mg 0.85mg 4%
Calories 387kcal 446kcal 3%
Vitamin D* 20 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Protein per 100 calories 8.2g 8.2g N/A
Calories per 10 g protein 122kcal 122kcal N/A
Weight per 100 calories 26g 22g N/A
Unsaturated / Saturated Fat ratio 0.49 5.4 N/A
Net carbs 3.63g 20.86g N/A
Sugar 0.73g 7.33g N/A
Tryptophan 0.429mg 0.591mg 0%
Threonine 1.171mg 1.766mg 0%
Isoleucine 1.685mg 1.971mg 0%
Leucine 3.071mg 3.309mg 0%
Lysine 2.941mg 2.706mg 0%
Methionine 0.852mg 0.547mg 0%
Phenylalanine 1.71mg 2.122mg 0%
Valine 2.183mg 2.029mg 0%
Histidine 1.231mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +35.1%
Contains more WaterWater +261.9%
Contains more ProteinProtein +14.7%
Contains more CarbsCarbs +730.9%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +78%
Contains less Sat. FatSaturated fat -83.1%
Contains more Poly. FatPolyunsaturated fat +1798%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.