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  6. Romano cheese vs. Yolk

Romano cheese vs. Yolk — In-Depth Nutrition Comparison

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Summary of differences between Romano cheese and Yolk

  • Romano cheese has more Calcium, and Phosphorus, however, Yolk is higher in Choline, Selenium, Vitamin B5, Folate, and Vitamin B12.
  • Yolk covers your daily need of Cholesterol 327% more than Romano cheese.
  • Romano cheese has 30 times more Sodium than Yolk. While Romano cheese has 1433mg of Sodium, Yolk has only 48mg.

These are the specific foods used in this comparison Cheese, romano and Egg, yolk, raw, fresh.

Infographic

Romano cheese vs Yolk 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
Yolk
Yolk
Contains more Calcium +724.8%
Contains more Magnesium +720%
Contains more Phosphorus +94.9%
Contains more Zinc +12.2%
Contains more Iron +254.5%
Contains more Potassium +26.7%
Contains less Sodium -96.7%
Contains more Copper +156.7%
Contains more Manganese +175%
Contains more Selenium +286.2%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Calcium +724.8%
Contains more Magnesium +720%
Contains more Phosphorus +94.9%
Contains more Zinc +12.2%
Contains more Iron +254.5%
Contains more Potassium +26.7%
Contains less Sodium -96.7%
Contains more Copper +156.7%
Contains more Manganese +175%
Contains more Selenium +286.2%

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.
Romano cheese
Romano cheese
2
:
9
Yolk
Yolk
Contains more Vitamin B3 +220.8%
Contains more Vitamin K +214.3%
Contains more Vitamin A +247.5%
Contains more Vitamin E +1021.7%
Contains more Vitamin D +980%
Contains more Vitamin B1 +375.7%
Contains more Vitamin B2 +42.7%
Contains more Vitamin B5 +605.2%
Contains more Vitamin B6 +311.8%
Contains more Folate +1985.7%
Contains more Vitamin B12 +74.1%
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%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin B3 +220.8%
Contains more Vitamin K +214.3%
Contains more Vitamin A +247.5%
Contains more Vitamin E +1021.7%
Contains more Vitamin D +980%
Contains more Vitamin B1 +375.7%
Contains more Vitamin B2 +42.7%
Contains more Vitamin B5 +605.2%
Contains more Vitamin B6 +311.8%
Contains more Folate +1985.7%
Contains more Vitamin B12 +74.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Yolk
Yolk
Contains more Protein +100.5%
Contains more Other +295.3%
Contains more Water +69.2%
Equal in Fats - 26.54
Equal in Carbs - 3.59
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
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Protein +100.5%
Contains more Other +295.3%
Contains more Water +69.2%
Equal in Fats - 26.54
Equal in Carbs - 3.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
0
:
3
Yolk
Yolk
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +49.8%
Contains more Polyunsaturated fat +608.9%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +49.8%
Contains more Polyunsaturated fat +608.9%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Yolk Opinion
Net carbs 3.63g 3.59g Romano cheese
Protein 31.8g 15.86g Romano cheese
Fats 26.94g 26.54g Romano cheese
Carbs 3.63g 3.59g Romano cheese
Calories 387kcal 322kcal Romano cheese
Fructose 0.07g Yolk
Sugar 0.73g 0.56g Yolk
Calcium 1064mg 129mg Romano cheese
Iron 0.77mg 2.73mg Yolk
Magnesium 41mg 5mg Romano cheese
Phosphorus 760mg 390mg Romano cheese
Potassium 86mg 109mg Yolk
Sodium 1433mg 48mg Yolk
Zinc 2.58mg 2.3mg Romano cheese
Copper 0.03mg 0.077mg Yolk
Manganese 0.02mg 0.055mg Yolk
Selenium 14.5µg 56µg Yolk
Vitamin A 415IU 1442IU Yolk
Vitamin A RAE 96µg 381µg Yolk
Vitamin E 0.23mg 2.58mg Yolk
Vitamin D 20IU 218IU Yolk
Vitamin D 0.5µg 5.4µg Yolk
Vitamin B1 0.037mg 0.176mg Yolk
Vitamin B2 0.37mg 0.528mg Yolk
Vitamin B3 0.077mg 0.024mg Romano cheese
Vitamin B5 0.424mg 2.99mg Yolk
Vitamin B6 0.085mg 0.35mg Yolk
Folate 7µg 146µg Yolk
Vitamin B12 1.12µg 1.95µg Yolk
Vitamin K 2.2µg 0.7µg Romano cheese
Tryptophan 0.429mg 0.177mg Romano cheese
Threonine 1.171mg 0.687mg Romano cheese
Isoleucine 1.685mg 0.866mg Romano cheese
Leucine 3.071mg 1.399mg Romano cheese
Lysine 2.941mg 1.217mg Romano cheese
Methionine 0.852mg 0.378mg Romano cheese
Phenylalanine 1.71mg 0.681mg Romano cheese
Valine 2.183mg 0.949mg Romano cheese
Histidine 1.231mg 0.416mg Romano cheese
Cholesterol 104mg 1085mg Romano cheese
Saturated Fat 17.115g 9.551g Yolk
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 7.838g 11.738g Yolk
Polyunsaturated fat 0.593g 4.204g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Yolk
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
90%
Yolk
Minerals Daily Need Coverage Score
106%
Romano cheese
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 1385mg)
Which food is lower in Saturated Fat?
Yolk
Yolk is lower in Saturated Fat (difference - 7.564g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 27)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $3.6)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 981mg)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.