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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.

We used Soybeans, mature seeds, raw and Cheese, romano types in this comparison.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +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%
~equal in Phosphorus ~760mg

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 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 E Vitamin 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 +1786.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 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
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 -83.1%
Contains more Poly. FatPolyunsaturated fat +1798%
Contains more Mono. FatMonounsaturated Fat +78%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Romano cheese Opinion
Calories 446kcal 387kcal Soybean raw
Protein 36.49g 31.8g Soybean raw
Fats 19.94g 26.94g Romano cheese
Vitamin C 6mg 0mg Soybean raw
Net carbs 20.86g 3.63g Soybean raw
Carbs 30.16g 3.63g Soybean raw
Cholesterol 0mg 104mg Soybean raw
Vitamin D 0IU 20IU Romano cheese
Magnesium 280mg 41mg Soybean raw
Calcium 277mg 1064mg Romano cheese
Potassium 1797mg 86mg Soybean raw
Iron 15.7mg 0.77mg Soybean raw
Sugar 7.33g 0.73g Romano cheese
Fiber 9.3g 0g Soybean raw
Copper 1.658mg 0.03mg Soybean raw
Zinc 4.89mg 2.58mg Soybean raw
Phosphorus 704mg 760mg Romano cheese
Sodium 2mg 1433mg Soybean raw
Vitamin A 22IU 415IU Romano cheese
Vitamin A RAE 1µg 96µg Romano cheese
Vitamin E 0.85mg 0.23mg Soybean raw
Vitamin D 0µg 0.5µg Romano cheese
Manganese 2.517mg 0.02mg Soybean raw
Selenium 17.8µg 14.5µg Soybean raw
Vitamin B1 0.874mg 0.037mg Soybean raw
Vitamin B2 0.87mg 0.37mg Soybean raw
Vitamin B3 1.623mg 0.077mg Soybean raw
Vitamin B5 0.793mg 0.424mg Soybean raw
Vitamin B6 0.377mg 0.085mg Soybean raw
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 47µg 2.2µg Soybean raw
Folate 375µg 7µg Soybean raw
Choline 115.9mg 15.4mg Soybean raw
Saturated Fat 2.884g 17.115g Soybean raw
Monounsaturated Fat 4.404g 7.838g Romano cheese
Polyunsaturated fat 11.255g 0.593g Soybean raw
Tryptophan 0.591mg 0.429mg Soybean raw
Threonine 1.766mg 1.171mg Soybean raw
Isoleucine 1.971mg 1.685mg Soybean raw
Leucine 3.309mg 3.071mg Soybean raw
Lysine 2.706mg 2.941mg Romano cheese
Methionine 0.547mg 0.852mg Romano cheese
Phenylalanine 2.122mg 1.71mg Soybean raw
Valine 2.029mg 2.183mg Romano cheese
Histidine 1.097mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
27%
Romano cheese
Minerals Daily Need Coverage Score
244%
Soybean raw
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1431mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 14.231g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 6.6g)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.