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
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
9%
Minerals Daily Need Coverage Score
106%
8%
Comparison summary
Which food is lower in Cholesterol?
Whey is lower in Cholesterol (difference - 102mg)
Which food contains less Sodium?
Whey contains less Sodium (difference - 1379mg)
Which food is lower in Saturated fat?
Whey is lower in Saturated fat (difference - 16.885g)
Which food is cheaper?
Whey is cheaper (difference - $1)
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 4.41g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins