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  6. Soybean raw vs. Romano cheese

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.
Soybean raw
Soybean raw
8
:
2
Romano cheese
Romano cheese
Contains more Iron +1939%
Contains more Magnesium +582.9%
Contains more Potassium +1989.5%
Contains less Sodium -99.9%
Contains more Zinc +89.5%
Contains more Copper +5426.7%
Contains more Manganese +12485%
Contains more Selenium +22.8%
Contains more Calcium +284.1%
Equal in Phosphorus - 760
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
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 +1939%
Contains more Magnesium +582.9%
Contains more Potassium +1989.5%
Contains less Sodium -99.9%
Contains more Zinc +89.5%
Contains more Copper +5426.7%
Contains more Manganese +12485%
Contains more Selenium +22.8%
Contains more Calcium +284.1%
Equal in Phosphorus - 760

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.
Soybean raw
Soybean raw
9
:
3
Romano cheese
Romano cheese
Contains more Vitamin E +269.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2262.2%
Contains more Vitamin B2 +135.1%
Contains more Vitamin B3 +2007.8%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +343.5%
Contains more Folate +5257.1%
Contains more Vitamin K +2036.4%
Contains more Vitamin A +1786.4%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 E +269.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2262.2%
Contains more Vitamin B2 +135.1%
Contains more Vitamin B3 +2007.8%
Contains more Vitamin B5 +87%
Contains more Vitamin B6 +343.5%
Contains more Folate +5257.1%
Contains more Vitamin K +2036.4%
Contains more Vitamin A +1786.4%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
3
Romano cheese
Romano cheese
Contains more Protein +14.7%
Contains more Carbs +730.9%
Contains more Fats +35.1%
Contains more Water +261.9%
Contains more Other +38%
Soybean raw
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
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 Protein +14.7%
Contains more Carbs +730.9%
Contains more Fats +35.1%
Contains more Water +261.9%
Contains more Other +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -83.1%
Contains more Polyunsaturated fat +1798%
Contains more Monounsaturated Fat +78%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 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 -83.1%
Contains more Polyunsaturated fat +1798%
Contains more Monounsaturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 20.86g 3.63g Soybean raw
Protein 36.49g 31.8g Soybean raw
Fats 19.94g 26.94g Romano cheese
Carbs 30.16g 3.63g Soybean raw
Calories 446kcal 387kcal Soybean raw
Sugar 7.33g 0.73g Romano cheese
Fiber 9.3g 0g Soybean raw
Calcium 277mg 1064mg Romano cheese
Iron 15.7mg 0.77mg Soybean raw
Magnesium 280mg 41mg Soybean raw
Phosphorus 704mg 760mg Romano cheese
Potassium 1797mg 86mg Soybean raw
Sodium 2mg 1433mg Soybean raw
Zinc 4.89mg 2.58mg Soybean raw
Copper 1.658mg 0.03mg Soybean raw
Manganese 2.517mg 0.02mg Soybean raw
Selenium 17.8µg 14.5µg 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 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 6mg 0mg 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
Folate 375µg 7µg Soybean raw
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 47µg 2.2µg 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
Cholesterol 0mg 104mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
28%
Romano cheese
Minerals Daily Need Coverage Score
244%
Soybean raw
106%
Romano cheese

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1431mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 104mg)
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.