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Soybean vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between soybeans and romano cheese?

  • Soybeans are higher in iron, copper, manganese, and fiber; however, romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Romano cheese's daily need coverage for calcium is 96% more.
  • Soybeans have less saturated fat.
  • Soybeans have a lower glycemic index (14) than romano cheese (27).

We used Soybeans, mature cooked, boiled, without salt and Cheese, romano types in this article.

Infographic

Soybean vs Romano cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +109.8%
Contains more PotassiumPotassium +498.8%
Contains more IronIron +567.5%
Contains more CopperCopper +1256.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +4020%
Contains more CalciumCalcium +943.1%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +210.2%
Contains more SeleniumSelenium +98.6%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin B1Vitamin B1 +318.9%
Contains more Vitamin B3Vitamin B3 +418.2%
Contains more Vitamin B6Vitamin B6 +175.3%
Contains more Vitamin KVitamin K +772.7%
Contains more FolateFolate +671.4%
Contains more CholineCholine +208.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.8%
Contains more Vitamin B5Vitamin B5 +136.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean Romano cheese DV% diff.
Calcium 102mg 1064mg 96%
Phosphorus 245mg 760mg 74%
Saturated fat 1.297g 17.115g 72%
Sodium 1mg 1433mg 62%
Iron 5.14mg 0.77mg 55%
Vitamin B12 0µg 1.12µg 47%
Copper 0.407mg 0.03mg 42%
Cholesterol 0mg 104mg 35%
Manganese 0.824mg 0.02mg 35%
Polyunsaturated fat 5.064g 0.593g 30%
Fats 8.97g 26.94g 28%
Protein 18.21g 31.8g 27%
Fiber 6g 0g 24%
Monounsaturated fat 1.981g 7.838g 15%
Vitamin K 19.2µg 2.2µg 14%
Selenium 7.3µg 14.5µg 13%
Zinc 1.15mg 2.58mg 13%
Potassium 515mg 86mg 13%
Folate 54µg 7µg 12%
Vitamin B6 0.234mg 0.085mg 11%
Calories 172kcal 387kcal 11%
Magnesium 86mg 41mg 11%
Vitamin A 0µg 96µg 11%
Vitamin B1 0.155mg 0.037mg 10%
Vitamin B2 0.285mg 0.37mg 7%
Choline 47.5mg 15.4mg 6%
Vitamin B5 0.179mg 0.424mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin C 1.7mg 0mg 2%
Carbs 8.36g 3.63g 2%
Vitamin B3 0.399mg 0.077mg 2%
Vitamin E 0.35mg 0.23mg 1%
Net carbs 2.36g 3.63g N/A
Sugar 3g 0.73g N/A
Tryptophan 0.242mg 0.429mg 0%
Threonine 0.723mg 1.171mg 0%
Isoleucine 0.807mg 1.685mg 0%
Leucine 1.355mg 3.071mg 0%
Lysine 1.108mg 2.941mg 0%
Methionine 0.224mg 0.852mg 0%
Phenylalanine 0.869mg 1.71mg 0%
Valine 0.831mg 2.183mg 0%
Histidine 0.449mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +130.3%
Contains more WaterWater +102.4%
Contains more ProteinProtein +74.6%
Contains more FatsFats +200.3%
Contains more OtherOther +251.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 -92.4%
Contains more Poly. FatPolyunsaturated fat +754%
Contains more Mono. FatMonounsaturated fat +295.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.