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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
Egg
4
:
4
Romano cheese
Romano cheese
Contains more Iron +54.5%
Contains more Potassium +46.5%
Contains more Copper +6566.7%
Contains less Sodium -91.3%
Contains more Calcium +2028%
Contains more Magnesium +310%
Contains more Zinc +145.7%
Contains more Phosphorus +341.9%
Egg
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Romano cheese
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Contains more Iron +54.5%
Contains more Potassium +46.5%
Contains more Copper +6566.7%
Contains less Sodium -91.3%
Contains more Calcium +2028%
Contains more Magnesium +310%
Contains more Zinc +145.7%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
Egg
8
:
3
Romano cheese
Romano cheese
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
Egg
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Romano cheese
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 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

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 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 Cholesterol ok
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
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 269mg)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.39g)
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.

All nutrients comparison - raw data values

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

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.