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Egg vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between eggs and romano cheese?

  • Eggs are higher in copper, choline, selenium, and vitamin B5; however, romano cheese is richer in calcium, phosphorus, and zinc.
  • Eggs' daily need coverage for copper is 219% more.
  • Romano cheese contains 19 times less choline than eggs. Eggs contain 293.8mg of choline, while romano cheese contains 15.4mg.
  • Romano cheese has less cholesterol.
  • Eggs have a lower glycemic index (0) than romano cheese (27).

We used Egg, whole, cooked, hard-boiled and Cheese, romano types in this article.

Infographic

Egg vs Romano cheese 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more PotassiumPotassium +46.5%
Contains more IronIron +54.5%
Contains more CopperCopper +6566.7%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +112.4%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +2028%
Contains more ZincZinc +145.7%
Contains more PhosphorusPhosphorus +341.9%

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.
Egg
Egg
8
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Contains more Vitamin AVitamin A +55.2%
Contains more Vitamin EVitamin E +347.8%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin B1Vitamin B1 +78.4%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B5Vitamin B5 +229.7%
Contains more Vitamin B6Vitamin B6 +42.4%
Contains more FolateFolate +528.6%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin KVitamin K +633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.12µg

All nutrients comparison - raw data values

Nutrient Egg Romano cheese DV% diff.
Copper 2mg 0.03mg 219%
Calcium 50mg 1064mg 101%
Cholesterol 373mg 104mg 90%
Phosphorus 172mg 760mg 84%
Saturated fat 3.267g 17.115g 63%
Sodium 124mg 1433mg 57%
Choline 293.8mg 15.4mg 51%
Protein 12.58g 31.8g 38%
Selenium 30.8µg 14.5µg 30%
Fats 10.61g 26.94g 25%
Vitamin B5 1.398mg 0.424mg 19%
Zinc 1.05mg 2.58mg 14%
Calories 155kcal 387kcal 12%
Vitamin B2 0.513mg 0.37mg 11%
Vitamin D 2.2µg 0.5µg 9%
Folate 44µg 7µg 9%
Monounsaturated fat 4.077g 7.838g 9%
Vitamin D 87 IU 20 IU 8%
Magnesium 10mg 41mg 7%
Vitamin A 149µg 96µg 6%
Iron 1.19mg 0.77mg 5%
Vitamin E 1.03mg 0.23mg 5%
Polyunsaturated fat 1.414g 0.593g 5%
Vitamin B6 0.121mg 0.085mg 3%
Vitamin B1 0.066mg 0.037mg 2%
Vitamin K 0.3µg 2.2µg 2%
Carbs 1.12g 3.63g 1%
Potassium 126mg 86mg 1%
Net carbs 1.12g 3.63g N/A
Sugar 1.12g 0.73g N/A
Manganese 0.026mg 0.02mg 0%
Vitamin B3 0.064mg 0.077mg 0%
Vitamin B12 1.11µg 1.12µg 0%
Tryptophan 0.153mg 0.429mg 0%
Threonine 0.604mg 1.171mg 0%
Isoleucine 0.686mg 1.685mg 0%
Leucine 1.075mg 3.071mg 0%
Lysine 0.904mg 2.941mg 0%
Methionine 0.392mg 0.852mg 0%
Phenylalanine 0.668mg 1.71mg 0%
Valine 0.767mg 2.183mg 0%
Histidine 0.298mg 1.231mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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
Contains more WaterWater +141.4%
Contains more ProteinProtein +152.8%
Contains more FatsFats +153.9%
Contains more CarbsCarbs +224.1%
Contains more OtherOther +528%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +138.4%
Contains more Mono. FatMonounsaturated fat +92.2%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.