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  6. Soy sauce vs. Romano cheese

Soy sauce vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between Soy sauce and Romano cheese

  • Soy sauce has more Manganese, while Romano cheese has more Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin B2, and Zinc.
  • Soy sauce's daily need coverage for Sodium is 177% higher.
  • Romano cheese contains 51 times less Manganese than Soy sauce. Soy sauce contains 1.018mg of Manganese, while Romano cheese contains 0.02mg.
  • The amount of Sodium in Romano cheese is lower.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Cheese, romano.

Infographic

Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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 MagnesiumMagnesium +80.5%
Contains more PotassiumPotassium +405.8%
Contains more IronIron +88.3%
Contains more CopperCopper +43.3%
Contains more ManganeseManganese +4990%
Contains more CalciumCalcium +3124.2%
Contains more ZincZinc +196.6%
Contains more PhosphorusPhosphorus +357.8%
Contains less SodiumSodium -73.9%
Contains more SeleniumSelenium +2800%

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% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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 B3Vitamin B3 +2751.9%
Contains more Vitamin B6Vitamin B6 +74.1%
Contains more FolateFolate +100%
Contains more CholineCholine +18.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B2Vitamin B2 +124.2%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 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 CarbsCarbs +35.8%
Contains more WaterWater +130.2%
Contains more OtherOther +126.3%
Contains more ProteinProtein +290.7%
Contains more FatsFats +4626.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 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 -99.6%
Contains more Mono. FatMonounsaturated Fat +8806.8%
Contains more Poly. FatPolyunsaturated fat +125.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Romano cheese Opinion
Calories 53kcal 387kcal Romano cheese
Protein 8.14g 31.8g Romano cheese
Fats 0.57g 26.94g Romano cheese
Net carbs 4.13g 3.63g Soy sauce
Carbs 4.93g 3.63g Soy sauce
Cholesterol 0mg 104mg Soy sauce
Vitamin D 0IU 20IU Romano cheese
Magnesium 74mg 41mg Soy sauce
Calcium 33mg 1064mg Romano cheese
Potassium 435mg 86mg Soy sauce
Iron 1.45mg 0.77mg Soy sauce
Sugar 0.4g 0.73g Soy sauce
Fiber 0.8g 0g Soy sauce
Copper 0.043mg 0.03mg Soy sauce
Zinc 0.87mg 2.58mg Romano cheese
Phosphorus 166mg 760mg Romano cheese
Sodium 5493mg 1433mg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0mg 0.23mg Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Manganese 1.018mg 0.02mg Soy sauce
Selenium 0.5µg 14.5µg Romano cheese
Vitamin B1 0.033mg 0.037mg Romano cheese
Vitamin B2 0.165mg 0.37mg Romano cheese
Vitamin B3 2.196mg 0.077mg Soy sauce
Vitamin B5 0.297mg 0.424mg Romano cheese
Vitamin B6 0.148mg 0.085mg Soy sauce
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 14µg 7µg Soy sauce
Choline 18.3mg 15.4mg Soy sauce
Saturated Fat 0.073g 17.115g Soy sauce
Monounsaturated Fat 0.088g 7.838g Romano cheese
Polyunsaturated fat 0.263g 0.593g Romano cheese
Tryptophan 0.096mg 0.429mg Romano cheese
Threonine 0.271mg 1.171mg Romano cheese
Isoleucine 0.318mg 1.685mg Romano cheese
Leucine 0.537mg 3.071mg Romano cheese
Lysine 0.381mg 2.941mg Romano cheese
Methionine 0.097mg 0.852mg Romano cheese
Phenylalanine 0.353mg 1.71mg Romano cheese
Valine 0.332mg 2.183mg Romano cheese
Histidine 0.174mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce 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
12%
Soy sauce
27%
Romano cheese
Minerals Daily Need Coverage Score
112%
Soy sauce
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 17.042g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 12)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $1.2)
Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 4060mg)
Which food is richer in vitamins?
Romano cheese
Romano cheese 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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.