Soybean raw vs. Romano cheese — In-Depth Nutrition Comparison
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What are the main differences between soybean raw and romano cheese?
- Soybean raw is richer in iron, copper, manganese, folate, vitamin B1, magnesium, and potassium, while romano cheese is higher in calcium.
- Soybean raw's daily need coverage for iron is 187% higher.
- Romano cheese has 126 times less manganese than soybean raw. Soybean raw has 2.517mg of manganese, while romano cheese has 0.02mg.
- Soybean raw is lower in saturated fat.
- Romano cheese has a higher glycemic index (27) than soybean raw (14).
We used Soybeans, mature seeds, raw and Cheese, romano types in this comparison.
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.
| Contains more MagnesiumMagnesium | +582.9% |
| Contains more PotassiumPotassium | +1989.5% |
| Contains more IronIron | +1939% |
| Contains more CopperCopper | +5426.7% |
| Contains more ZincZinc | +89.5% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +12485% |
| Contains more SeleniumSelenium | +22.8% |
| Contains more CalciumCalcium | +284.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +269.6% |
| Contains more Vitamin B1Vitamin B1 | +2262.2% |
| Contains more Vitamin B2Vitamin B2 | +135.1% |
| Contains more Vitamin B3Vitamin B3 | +2007.8% |
| Contains more Vitamin B5Vitamin B5 | +87% |
| Contains more Vitamin B6Vitamin B6 | +343.5% |
| Contains more Vitamin KVitamin K | +2036.4% |
| Contains more FolateFolate | +5257.1% |
| Contains more CholineCholine | +652.6% |
| Contains more Vitamin AVitamin A | +9500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 0.77mg | 187% |
| Copper | 1.658mg | 0.03mg | 181% |
| Manganese | 2.517mg | 0.02mg | 109% |
| Folate | 375µg | 7µg | 92% |
| Calcium | 277mg | 1064mg | 79% |
| Polyunsaturated fat | 11.255g | 0.593g | 71% |
| Vitamin B1 | 0.874mg | 0.037mg | 70% |
| Saturated fat | 2.884g | 17.115g | 65% |
| Sodium | 2mg | 1433mg | 62% |
| Magnesium | 280mg | 41mg | 57% |
| Potassium | 1797mg | 86mg | 50% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Vitamin B2 | 0.87mg | 0.37mg | 38% |
| Fiber | 9.3g | 0g | 37% |
| Vitamin K | 47µg | 2.2µg | 37% |
| Cholesterol | 0mg | 104mg | 35% |
| Vitamin B6 | 0.377mg | 0.085mg | 22% |
| Zinc | 4.89mg | 2.58mg | 21% |
| Choline | 115.9mg | 15.4mg | 18% |
| Vitamin A | 1µg | 96µg | 11% |
| Fats | 19.94g | 26.94g | 11% |
| Vitamin B3 | 1.623mg | 0.077mg | 10% |
| Protein | 36.49g | 31.8g | 9% |
| Monounsaturated fat | 4.404g | 7.838g | 9% |
| Carbs | 30.16g | 3.63g | 9% |
| Phosphorus | 704mg | 760mg | 8% |
| Vitamin B5 | 0.793mg | 0.424mg | 7% |
| Vitamin C | 6mg | 0mg | 7% |
| Selenium | 17.8µg | 14.5µg | 6% |
| Vitamin E | 0.85mg | 0.23mg | 4% |
| Calories | 446kcal | 387kcal | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Net carbs | 20.86g | 3.63g | N/A |
| Sugar | 7.33g | 0.73g | N/A |
| Tryptophan | 0.591mg | 0.429mg | 0% |
| Threonine | 1.766mg | 1.171mg | 0% |
| Isoleucine | 1.971mg | 1.685mg | 0% |
| Leucine | 3.309mg | 3.071mg | 0% |
| Lysine | 2.706mg | 2.941mg | 0% |
| Methionine | 0.547mg | 0.852mg | 0% |
| Phenylalanine | 2.122mg | 1.71mg | 0% |
| Valine | 2.029mg | 2.183mg | 0% |
| Histidine | 1.097mg | 1.231mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more ProteinProtein | +14.7% |
| Contains more CarbsCarbs | +730.9% |
| Contains more FatsFats | +35.1% |
| Contains more WaterWater | +261.9% |
| Contains more OtherOther | +38% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
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 | -83.1% |
| Contains more Poly. FatPolyunsaturated fat | +1798% |
| Contains more Mono. FatMonounsaturated fat | +78% |