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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 Vitamin A.
  • 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.

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% 25% 4.6% 15% 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% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +3358.3%
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

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%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Whey Opinion
Calories 387kcal 27kcal Romano cheese
Protein 31.8g 0.85g Romano cheese
Fats 26.94g 0.36g Romano cheese
Vitamin C 0mg 0.1mg Whey
Net carbs 3.63g 5.14g Whey
Carbs 3.63g 5.14g Whey
Cholesterol 104mg 2mg Whey
Vitamin D 20IU Romano cheese
Magnesium 41mg 8mg Romano cheese
Calcium 1064mg 47mg Romano cheese
Potassium 86mg 161mg Whey
Iron 0.77mg 0.06mg Romano cheese
Sugar 0.73g 5.14g Romano cheese
Copper 0.03mg 0.004mg Romano cheese
Zinc 2.58mg 0.13mg Romano cheese
Phosphorus 760mg 46mg Romano cheese
Sodium 1433mg 54mg Whey
Vitamin A 415IU 12IU Romano cheese
Vitamin A 96µg 3µg Romano cheese
Vitamin E 0.23mg 0mg Romano cheese
Vitamin D 0.5µg Romano cheese
Manganese 0.02mg 0.001mg Romano cheese
Selenium 14.5µg 1.9µg Romano cheese
Vitamin B1 0.037mg 0.036mg Romano cheese
Vitamin B2 0.37mg 0.158mg Romano cheese
Vitamin B3 0.077mg 0.074mg Romano cheese
Vitamin B5 0.424mg 0.383mg Romano cheese
Vitamin B6 0.085mg 0.031mg Romano cheese
Vitamin B12 1.12µg 0.28µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Folate 7µg 1µg Romano cheese
Choline 15.4mg 16mg Whey
Saturated Fat 17.115g 0.23g Whey
Monounsaturated Fat 7.838g 0.1g Romano cheese
Polyunsaturated fat 0.593g 0.011g Romano cheese
Tryptophan 0.429mg 0.013mg Romano cheese
Threonine 1.171mg 0.054mg Romano cheese
Isoleucine 1.685mg 0.047mg Romano cheese
Leucine 3.071mg 0.078mg Romano cheese
Lysine 2.941mg 0.068mg Romano cheese
Methionine 0.852mg 0.016mg Romano cheese
Phenylalanine 1.71mg 0.027mg Romano cheese
Valine 2.183mg 0.046mg Romano cheese
Histidine 1.231mg 0.016mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Whey
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Romano cheese
9%
Whey
Minerals Daily Need Coverage Score
106%
Romano cheese
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 102mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 1379mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 16.885g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $1)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.41g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins

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.