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  6. Egg white vs. Romano cheese

Egg white vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between Egg white and Romano cheese

  • Egg white has more Selenium, however, Romano cheese has more Phosphorus, Calcium, Vitamin B12, Zinc, Vitamin A, and Iron.
  • Romano cheese's daily need coverage for Phosphorus is 106% more.
  • Egg white is lower in Sodium.

The food varieties used in the comparison are Egg, white, raw, fresh and Cheese, romano.

Infographic

Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 +89.5%
Contains less SodiumSodium -88.4%
Contains more SeleniumSelenium +37.9%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +15100%
Contains more IronIron +862.5%
Contains more CopperCopper +30.4%
Contains more ZincZinc +8500%
Contains more PhosphorusPhosphorus +4966.7%
Contains more ManganeseManganese +81.8%

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.
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 Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 Choline Choline 0% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin B12Vitamin B12 +1144.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +1300%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +183.3%
Contains more ProteinProtein +191.7%
Contains more FatsFats +15747.1%
Contains more CarbsCarbs +397.3%
Contains more OtherOther +966.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Romano cheese
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Egg white Romano cheese Opinion
Calories 52kcal 387kcal Romano cheese
Protein 10.9g 31.8g Romano cheese
Fats 0.17g 26.94g Romano cheese
Net carbs 0.73g 3.63g Romano cheese
Carbs 0.73g 3.63g Romano cheese
Cholesterol 0mg 104mg Egg white
Vitamin D 0IU 20IU Romano cheese
Magnesium 11mg 41mg Romano cheese
Calcium 7mg 1064mg Romano cheese
Potassium 163mg 86mg Egg white
Iron 0.08mg 0.77mg Romano cheese
Sugar 0.71g 0.73g Egg white
Copper 0.023mg 0.03mg Romano cheese
Zinc 0.03mg 2.58mg Romano cheese
Phosphorus 15mg 760mg Romano cheese
Sodium 166mg 1433mg Egg white
Vitamin A 0IU 415IU Romano cheese
Vitamin A 0µg 96µg Romano cheese
Vitamin E 0mg 0.23mg Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Manganese 0.011mg 0.02mg Romano cheese
Selenium 20µg 14.5µg Egg white
Vitamin B1 0.004mg 0.037mg Romano cheese
Vitamin B2 0.439mg 0.37mg Egg white
Vitamin B3 0.105mg 0.077mg Egg white
Vitamin B5 0.19mg 0.424mg Romano cheese
Vitamin B6 0.005mg 0.085mg Romano cheese
Vitamin B12 0.09µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 4µg 7µg Romano cheese
Choline 1.1mg 15.4mg Romano cheese
Saturated Fat 0g 17.115g Egg white
Monounsaturated Fat 0g 7.838g Romano cheese
Polyunsaturated fat 0g 0.593g Romano cheese
Tryptophan 0.125mg 0.429mg Romano cheese
Threonine 0.449mg 1.171mg Romano cheese
Isoleucine 0.661mg 1.685mg Romano cheese
Leucine 1.016mg 3.071mg Romano cheese
Lysine 0.806mg 2.941mg Romano cheese
Methionine 0.399mg 0.852mg Romano cheese
Phenylalanine 0.686mg 1.71mg Romano cheese
Valine 0.809mg 2.183mg Romano cheese
Histidine 0.29mg 1.231mg Romano cheese
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Egg white
27%
Romano cheese
Minerals Daily Need Coverage Score
17%
Egg white
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1267mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 17.115g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $3.6)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.