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Pork vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between Pork and Romano cheese

  • Pork has more Vitamin B1, Selenium, Vitamin B3, Vitamin B6, and Choline, however, Romano cheese is richer in Calcium, Phosphorus, and Vitamin B12.
  • Romano cheese covers your daily Calcium needs 105% more than Pork.
  • Romano cheese has 65 times less Vitamin B3 than Pork. Pork has 5.037mg of Vitamin B3, while Romano cheese has 0.077mg.
  • Pork contains less Saturated Fat.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Cheese, romano.

Infographic

Pork 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +391.9%
Contains more IronIron +13%
Contains more CopperCopper +143.3%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +212.4%
Contains more MagnesiumMagnesium +46.4%
Contains more CalciumCalcium +5500%
Contains more PhosphorusPhosphorus +208.9%
Contains more ManganeseManganese +122.2%
~equal in Zinc ~2.58mg

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.
Pork
8
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +26.1%
Contains more Vitamin DVitamin D +160%
Contains more Vitamin B1Vitamin B1 +2270.3%
Contains more Vitamin B3Vitamin B3 +6441.6%
Contains more Vitamin B5Vitamin B5 +64.6%
Contains more Vitamin B6Vitamin B6 +445.9%
Contains more CholineCholine +509.7%
Contains more Vitamin AVitamin A +5828.6%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B12Vitamin B12 +60%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
1
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +87.2%
Contains more ProteinProtein +16.4%
Contains more FatsFats +93.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +655.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
67% 31% 2%
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 -69.4%
Contains more Poly. FatPolyunsaturated fat +102.4%
Contains more Mono. FatMonounsaturated Fat +26.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork 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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork Romano cheese Opinion
Calories 242kcal 387kcal Romano cheese
Protein 27.32g 31.8g Romano cheese
Fats 13.92g 26.94g Romano cheese
Vitamin C 0.6mg 0mg Pork
Net carbs 0g 3.63g Romano cheese
Carbs 0g 3.63g Romano cheese
Cholesterol 80mg 104mg Pork
Vitamin D 53IU 20IU Pork
Magnesium 28mg 41mg Romano cheese
Calcium 19mg 1064mg Romano cheese
Potassium 423mg 86mg Pork
Iron 0.87mg 0.77mg Pork
Sugar 0g 0.73g Pork
Copper 0.073mg 0.03mg Pork
Zinc 2.39mg 2.58mg Romano cheese
Phosphorus 246mg 760mg Romano cheese
Sodium 62mg 1433mg Pork
Vitamin A 7IU 415IU Romano cheese
Vitamin A 2µg 96µg Romano cheese
Vitamin E 0.29mg 0.23mg Pork
Vitamin D 1.3µg 0.5µg Pork
Manganese 0.009mg 0.02mg Romano cheese
Selenium 45.3µg 14.5µg Pork
Vitamin B1 0.877mg 0.037mg Pork
Vitamin B2 0.321mg 0.37mg Romano cheese
Vitamin B3 5.037mg 0.077mg Pork
Vitamin B5 0.698mg 0.424mg Pork
Vitamin B6 0.464mg 0.085mg Pork
Vitamin B12 0.7µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 5µg 7µg Romano cheese
Choline 93.9mg 15.4mg Pork
Saturated Fat 5.23g 17.115g Pork
Monounsaturated Fat 6.19g 7.838g Romano cheese
Polyunsaturated fat 1.2g 0.593g Pork
Tryptophan 0.338mg 0.429mg Romano cheese
Threonine 1.234mg 1.171mg Pork
Isoleucine 1.26mg 1.685mg Romano cheese
Leucine 2.177mg 3.071mg Romano cheese
Lysine 2.446mg 2.941mg Romano cheese
Methionine 0.712mg 0.852mg Romano cheese
Phenylalanine 1.086mg 1.71mg Romano cheese
Valine 1.473mg 2.183mg Romano cheese
Histidine 1.067mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
56%
Pork
27%
Romano cheese
Minerals Daily Need Coverage Score
55%
Pork
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 1371mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 11.885g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 27)
Which food is cheaper?
Pork
Pork is cheaper (difference - $3.8)
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.
Which food is richer in vitamins?
?
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

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.