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Egg vs Romano cheese - In-Depth Nutrition Comparison

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What are the differences between Egg and Romano cheese?

  • Egg is higher in Copper, Choline, Selenium, and Vitamin B5, however Romano cheese is richer in Calcium, Phosphorus, and Zinc.
  • Egg's daily need coverage for Copper is 219% more.
  • Romano cheese contains 19 times less Choline than Egg. Egg contains 293.8mg of Choline, while Romano cheese contains 15.4mg.
  • Romano cheese has less Cholesterol.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +54.5%
Contains more Potassium +46.5%
Contains less Sodium -91.3%
Contains more Copper +6566.7%
Contains more Calcium +2028%
Contains more Magnesium +310%
Contains more Phosphorus +341.9%
Contains more Zinc +145.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains more Iron +54.5%
Contains more Potassium +46.5%
Contains less Sodium -91.3%
Contains more Copper +6566.7%
Contains more Calcium +2028%
Contains more Magnesium +310%
Contains more Phosphorus +341.9%
Contains more Zinc +145.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
8
:
Contains more Vitamin A +25.3%
Contains more Vitamin E +347.8%
Contains more Vitamin D +340%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +42.4%
Contains more Folate +528.6%
Contains more Vitamin B3 +20.3%
Contains more Vitamin K +633.3%
Equal in Vitamin B12 - 1.12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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%
Contains more Vitamin A +25.3%
Contains more Vitamin E +347.8%
Contains more Vitamin D +340%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +42.4%
Contains more Folate +528.6%
Contains more Vitamin B3 +20.3%
Contains more Vitamin K +633.3%
Equal in Vitamin B12 - 1.12

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Romano cheese
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg Romano cheese Opinion
Net carbs 1.12g 3.63g Romano cheese
Protein 12.58g 31.8g Romano cheese
Fats 10.61g 26.94g Romano cheese
Carbs 1.12g 3.63g Romano cheese
Calories 155kcal 387kcal Romano cheese
Starch g g
Fructose g g
Sugar 1.12g 0.73g Romano cheese
Fiber 0g 0g
Calcium 50mg 1064mg Romano cheese
Iron 1.19mg 0.77mg Egg
Magnesium 10mg 41mg Romano cheese
Phosphorus 172mg 760mg Romano cheese
Potassium 126mg 86mg Egg
Sodium 124mg 1433mg Egg
Zinc 1.05mg 2.58mg Romano cheese
Copper 2mg 0.03mg Egg
Vitamin A 520IU 415IU Egg
Vitamin E 1.03mg 0.23mg Egg
Vitamin D 87IU 20IU Egg
Vitamin D 2.2µg 0.5µg Egg
Vitamin C 0mg 0mg
Vitamin B1 0.066mg 0.037mg Egg
Vitamin B2 0.513mg 0.37mg Egg
Vitamin B3 0.064mg 0.077mg Romano cheese
Vitamin B5 1.398mg 0.424mg Egg
Vitamin B6 0.121mg 0.085mg Egg
Folate 44µg 7µg Egg
Vitamin B12 1.11µg 1.12µg Romano cheese
Vitamin K 0.3µg 2.2µg Romano cheese
Tryptophan 0.153mg 0.429mg Romano cheese
Threonine 0.604mg 1.171mg Romano cheese
Isoleucine 0.686mg 1.685mg Romano cheese
Leucine 1.075mg 3.071mg Romano cheese
Lysine 0.904mg 2.941mg Romano cheese
Methionine 0.392mg 0.852mg Romano cheese
Phenylalanine 0.668mg 1.71mg Romano cheese
Valine 0.767mg 2.183mg Romano cheese
Histidine 0.298mg 1.231mg Romano cheese
Cholesterol 373mg 104mg Romano cheese
Trans Fat g g
Saturated Fat 3.267g 17.115g Egg
Monounsaturated Fat 4.077g 7.838g Romano cheese
Polyunsaturated fat 1.414g 0.593g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
28
Romano cheese
Mineral Summary Score
108
Egg
122
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Egg
191%
Romano cheese
Carbohydrates
1%
Egg
4%
Romano cheese
Fats
49%
Egg
124%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.39g)
Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 269mg)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1309mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 13.848g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $3.6)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.