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  6. Romano cheese vs. Whey

Romano cheese vs. Whey — In-Depth Nutrition Comparison

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Important differences between romano cheese and whey

  • Whey has less phosphorus, calcium, vitamin B12, selenium, zinc, vitamin B2, and iron.
  • Romano cheese's daily need coverage for phosphorus is 102% more.
  • Romano cheese has 74 times more saturated fat than whey. Romano cheese has 17.115g of saturated fat, while whey has 0.23g.
  • Whey has a higher glycemic index than romano cheese.

The food varieties used in the comparison are Cheese, romano and Whey, sweet, fluid.

Infographic

Romano cheese vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +2163.8%
Contains more IronIron +1183.3%
Contains more CopperCopper +650%
Contains more ZincZinc +1884.6%
Contains more PhosphorusPhosphorus +1552.2%
Contains more ManganeseManganese +1900%
Contains more SeleniumSelenium +663.2%
Contains more PotassiumPotassium +87.2%
Contains less SodiumSodium -96.2%

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%
Whey
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B6Vitamin B6 +174.2%
Contains more Vitamin B12Vitamin B12 +300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin B1 ~0.036mg
~equal in Vitamin B3 ~0.074mg
~equal in Vitamin B5 ~0.383mg
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Romano cheese Whey DV% diff.
Phosphorus 760mg 46mg 102%
Calcium 1064mg 47mg 102%
Saturated fat 17.115g 0.23g 77%
Protein 31.8g 0.85g 62%
Sodium 1433mg 54mg 60%
Fats 26.94g 0.36g 41%
Vitamin B12 1.12µg 0.28µg 35%
Cholesterol 104mg 2mg 34%
Selenium 14.5µg 1.9µg 23%
Zinc 2.58mg 0.13mg 22%
Monounsaturated fat 7.838g 0.1g 19%
Calories 387kcal 27kcal 18%
Vitamin B2 0.37mg 0.158mg 16%
Vitamin A 96µg 3µg 10%
Iron 0.77mg 0.06mg 9%
Magnesium 41mg 8mg 8%
Polyunsaturated fat 0.593g 0.011g 4%
Vitamin B6 0.085mg 0.031mg 4%
Vitamin D 20IU 3%
Copper 0.03mg 0.004mg 3%
Vitamin D 0.5µg 3%
Vitamin K 2.2µg 0µg 2%
Folate 7µg 1µg 2%
Vitamin E 0.23mg 0mg 2%
Potassium 86mg 161mg 2%
Vitamin B5 0.424mg 0.383mg 1%
Manganese 0.02mg 0.001mg 1%
Carbs 3.63g 5.14g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 3.63g 5.14g N/A
Sugar 0.73g 5.14g N/A
Vitamin B1 0.037mg 0.036mg 0%
Vitamin B3 0.077mg 0.074mg 0%
Choline 15.4mg 16mg 0%
Tryptophan 0.429mg 0.013mg 0%
Threonine 1.171mg 0.054mg 0%
Isoleucine 1.685mg 0.047mg 0%
Leucine 3.071mg 0.078mg 0%
Lysine 2.941mg 0.068mg 0%
Methionine 0.852mg 0.016mg 0%
Phenylalanine 1.71mg 0.027mg 0%
Valine 2.183mg 0.046mg 0%
Histidine 1.231mg 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +3641.2%
Contains more FatsFats +7383.3%
Contains more OtherOther +1167.9%
Contains more CarbsCarbs +41.6%
Contains more WaterWater +201.3%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +7738%
Contains more Poly. FatPolyunsaturated fat +5290.9%
Contains less Sat. FatSaturated fat -98.7%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.