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  6. Eggnog vs. Romano cheese

Eggnog vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Eggnog and Romano cheese

  • Romano cheese is higher than Eggnog in Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, Vitamin B2, and Iron.
  • Romano cheese covers your daily Calcium needs 93% more than Eggnog.

Food varieties used in this article are Eggnog and Cheese, romano.

Infographic

Eggnog 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.
Eggnog
Eggnog
2
:
8
Romano cheese
Romano cheese
Contains more Potassium +91.9%
Contains less Sodium -96.2%
Contains more Calcium +718.5%
Contains more Iron +285%
Contains more Magnesium +115.8%
Contains more Phosphorus +597.2%
Contains more Zinc +460.9%
Contains more Copper +130.8%
Contains more Manganese +300%
Contains more Selenium +245.2%
Eggnog
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +91.9%
Contains less Sodium -96.2%
Contains more Calcium +718.5%
Contains more Iron +285%
Contains more Magnesium +115.8%
Contains more Phosphorus +597.2%
Contains more Zinc +460.9%
Contains more Copper +130.8%
Contains more Manganese +300%
Contains more Selenium +245.2%

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.
Eggnog
Eggnog
3
:
9
Romano cheese
Romano cheese
Contains more Vitamin D +140%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +36.4%
Contains more Vitamin A +101.5%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B6 +70%
Contains more Folate +600%
Contains more Vitamin B12 +148.9%
Contains more Vitamin K +633.3%
Equal in Vitamin E - 0.23
Equal in Vitamin B1 - 0.037
Equal in Vitamin B5 - 0.424
Eggnog
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
Romano cheese
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 D +140%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +36.4%
Contains more Vitamin A +101.5%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B6 +70%
Contains more Folate +600%
Contains more Vitamin B12 +148.9%
Contains more Vitamin K +633.3%
Equal in Vitamin E - 0.23
Equal in Vitamin B1 - 0.037
Equal in Vitamin B5 - 0.424

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +121.8%
Contains more Water +167%
Contains more Protein +598.9%
Contains more Fats +543%
Contains more Other +903%
Eggnog
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Romano cheese
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 Carbs +121.8%
Contains more Water +167%
Contains more Protein +598.9%
Contains more Fats +543%
Contains more Other +903%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +502%
Contains more Polyunsaturated fat +199.5%
Eggnog
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +502%
Contains more Polyunsaturated fat +199.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Eggnog Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Eggnog Romano cheese Opinion
Net carbs 8.05g 3.63g Eggnog
Protein 4.55g 31.8g Romano cheese
Fats 4.19g 26.94g Romano cheese
Carbs 8.05g 3.63g Eggnog
Calories 88kcal 387kcal Romano cheese
Fructose 0.04g Eggnog
Sugar 8.05g 0.73g Romano cheese
Calcium 130mg 1064mg Romano cheese
Iron 0.2mg 0.77mg Romano cheese
Magnesium 19mg 41mg Romano cheese
Phosphorus 109mg 760mg Romano cheese
Potassium 165mg 86mg Eggnog
Sodium 54mg 1433mg Eggnog
Zinc 0.46mg 2.58mg Romano cheese
Copper 0.013mg 0.03mg Romano cheese
Manganese 0.005mg 0.02mg Romano cheese
Selenium 4.2µg 14.5µg Romano cheese
Vitamin A 206IU 415IU Romano cheese
Vitamin A RAE 59µg 96µg Romano cheese
Vitamin E 0.21mg 0.23mg Romano cheese
Vitamin D 49IU 20IU Eggnog
Vitamin D 1.2µg 0.5µg Eggnog
Vitamin C 1.5mg 0mg Eggnog
Vitamin B1 0.034mg 0.037mg Romano cheese
Vitamin B2 0.19mg 0.37mg Romano cheese
Vitamin B3 0.105mg 0.077mg Eggnog
Vitamin B5 0.417mg 0.424mg Romano cheese
Vitamin B6 0.05mg 0.085mg Romano cheese
Folate 1µg 7µg Romano cheese
Vitamin B12 0.45µg 1.12µg Romano cheese
Vitamin K 0.3µg 2.2µg Romano cheese
Tryptophan 0.085mg 0.429mg Romano cheese
Threonine 0.201mg 1.171mg Romano cheese
Isoleucine 0.237mg 1.685mg Romano cheese
Leucine 0.383mg 3.071mg Romano cheese
Lysine 0.257mg 2.941mg Romano cheese
Methionine 0.12mg 0.852mg Romano cheese
Phenylalanine 0.225mg 1.71mg Romano cheese
Valine 0.289mg 2.183mg Romano cheese
Histidine 0.108mg 1.231mg Romano cheese
Cholesterol 59mg 104mg Eggnog
Saturated Fat 2.591g 17.115g Eggnog
Monounsaturated Fat 1.302g 7.838g Romano cheese
Polyunsaturated fat 0.198g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Eggnog
28%
Romano cheese
Minerals Daily Need Coverage Score
17%
Eggnog
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 7.32g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 28)
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 contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 1379mg)
Which food is lower in Cholesterol?
Eggnog
Eggnog is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Eggnog
Eggnog is lower in Saturated Fat (difference - 14.524g)
Which food is cheaper?
Eggnog
Eggnog is cheaper (difference - $2.6)

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.