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  6. Quail egg vs. Romano cheese

Quail egg vs. Romano cheese — In-Depth Nutrition Comparison

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How are Quail egg and Romano cheese different?

  • Quail egg is richer in Choline, Iron, Vitamin B2, Selenium, and Vitamin B5, while Romano cheese is higher in Calcium, and Phosphorus.
  • Quail egg covers your daily need of Cholesterol 247% more than Romano cheese.
  • Quail egg contains 17 times more Choline than Romano cheese. Quail egg contains 263.4mg of Choline, while Romano cheese contains 15.4mg.
  • Romano cheese is lower in Cholesterol.

Egg, quail, whole, fresh, raw and Cheese, romano types were used in this article.

Infographic

Quail 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quail egg
Quail egg
6
:
4
Romano cheese
Romano cheese
Contains more Iron +374%
Contains more Potassium +53.5%
Contains less Sodium -90.2%
Contains more Copper +106.7%
Contains more Manganese +90%
Contains more Selenium +120.7%
Contains more Calcium +1562.5%
Contains more Magnesium +215.4%
Contains more Phosphorus +236.3%
Contains more Zinc +75.5%
Quail egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 137% 10% 97% 12% 19% 41% 21% 5% 175%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +374%
Contains more Potassium +53.5%
Contains less Sodium -90.2%
Contains more Copper +106.7%
Contains more Manganese +90%
Contains more Selenium +120.7%
Contains more Calcium +1562.5%
Contains more Magnesium +215.4%
Contains more Phosphorus +236.3%
Contains more Zinc +75.5%

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.
Quail egg
Quail egg
10
:
1
Romano cheese
Romano cheese
Contains more Vitamin A +30.8%
Contains more Vitamin E +369.6%
Contains more Vitamin D +180%
Contains more Vitamin B1 +251.4%
Contains more Vitamin B2 +113.5%
Contains more Vitamin B3 +94.8%
Contains more Vitamin B5 +315.3%
Contains more Vitamin B6 +76.5%
Contains more Folate +842.9%
Contains more Vitamin B12 +41.1%
Contains more Vitamin K +633.3%
Quail egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 22% 42% 0% 33% 183% 3% 106% 35% 50% 198% 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 A +30.8%
Contains more Vitamin E +369.6%
Contains more Vitamin D +180%
Contains more Vitamin B1 +251.4%
Contains more Vitamin B2 +113.5%
Contains more Vitamin B3 +94.8%
Contains more Vitamin B5 +315.3%
Contains more Vitamin B6 +76.5%
Contains more Folate +842.9%
Contains more Vitamin B12 +41.1%
Contains more Vitamin K +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quail egg
Quail egg
1
:
4
Romano cheese
Romano cheese
Contains more Water +140.5%
Contains more Protein +143.7%
Contains more Fats +142.9%
Contains more Carbs +785.4%
Contains more Other +510.9%
Quail egg
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 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 Water +140.5%
Contains more Protein +143.7%
Contains more Fats +142.9%
Contains more Carbs +785.4%
Contains more Other +510.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quail egg
Quail egg
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +123.3%
Contains more Monounsaturated Fat +81.3%
Quail egg
39% 47% 14%
Saturated Fat: 3.557 g
Monounsaturated Fat: 4.324 g
Polyunsaturated fat: 1.324 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 -79.2%
Contains more Polyunsaturated fat +123.3%
Contains more Monounsaturated Fat +81.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quail 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

All nutrients comparison - raw data values

Nutrient Quail egg Romano cheese Opinion
Net carbs 0.41g 3.63g Romano cheese
Protein 13.05g 31.8g Romano cheese
Fats 11.09g 26.94g Romano cheese
Carbs 0.41g 3.63g Romano cheese
Calories 158kcal 387kcal Romano cheese
Sugar 0.4g 0.73g Quail egg
Calcium 64mg 1064mg Romano cheese
Iron 3.65mg 0.77mg Quail egg
Magnesium 13mg 41mg Romano cheese
Phosphorus 226mg 760mg Romano cheese
Potassium 132mg 86mg Quail egg
Sodium 141mg 1433mg Quail egg
Zinc 1.47mg 2.58mg Romano cheese
Copper 0.062mg 0.03mg Quail egg
Manganese 0.038mg 0.02mg Quail egg
Selenium 32µg 14.5µg Quail egg
Vitamin A 543IU 415IU Quail egg
Vitamin A RAE 156µg 96µg Quail egg
Vitamin E 1.08mg 0.23mg Quail egg
Vitamin D 55IU 20IU Quail egg
Vitamin D 1.4µg 0.5µg Quail egg
Vitamin B1 0.13mg 0.037mg Quail egg
Vitamin B2 0.79mg 0.37mg Quail egg
Vitamin B3 0.15mg 0.077mg Quail egg
Vitamin B5 1.761mg 0.424mg Quail egg
Vitamin B6 0.15mg 0.085mg Quail egg
Folate 66µg 7µg Quail egg
Vitamin B12 1.58µg 1.12µg Quail egg
Vitamin K 0.3µg 2.2µg Romano cheese
Tryptophan 0.209mg 0.429mg Romano cheese
Threonine 0.641mg 1.171mg Romano cheese
Isoleucine 0.816mg 1.685mg Romano cheese
Leucine 1.146mg 3.071mg Romano cheese
Lysine 0.881mg 2.941mg Romano cheese
Methionine 0.421mg 0.852mg Romano cheese
Phenylalanine 0.737mg 1.71mg Romano cheese
Valine 0.94mg 2.183mg Romano cheese
Histidine 0.315mg 1.231mg Romano cheese
Cholesterol 844mg 104mg Romano cheese
Saturated Fat 3.557g 17.115g Quail egg
Monounsaturated Fat 4.324g 7.838g Romano cheese
Polyunsaturated fat 1.324g 0.593g Quail egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail egg 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
58%
Quail egg
28%
Romano cheese
Minerals Daily Need Coverage Score
53%
Quail egg
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 740mg)
Which food is lower in Sugar?
Quail egg
Quail egg is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Quail egg
Quail egg contains less Sodium (difference - 1292mg)
Which food is lower in Saturated Fat?
Quail egg
Quail egg is lower in Saturated Fat (difference - 13.558g)
Which food is lower in glycemic index?
Quail egg
Quail egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Quail egg
Quail egg is cheaper (difference - $4.6)
Which food is richer in vitamins?
Quail egg
Quail 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

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. Quail egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.