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.
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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 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.
| 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 CholineCholine | +1807.8% |
| Contains more Vitamin B3Vitamin B3 | +20.3% |
| Contains more Vitamin KVitamin K | +633.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
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
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
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% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Monounsaturated fat | 4.077g | 7.838g | 9% |
| Folate | 44µg | 7µg | 9% |
| Vitamin D | 87IU | 20IU | 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 |
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
53%
26%
Minerals Daily Need Coverage Score
103%
106%
Comparison summary
Which food is lower in Cholesterol?
Romano cheese is lower in Cholesterol (difference - 269mg)
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Egg contains less Sodium (difference - 1309mg)
Which food is lower in Saturated fat?
Egg is lower in Saturated fat (difference - 13.848g)
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg is cheaper (difference - $3.6)
Which food is richer in vitamins?
Egg is relatively richer in vitamins
Which food is richer in minerals?
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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.