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  6. Steak vs. Romano cheese

Steak vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Steak and Romano cheese

  • Steak is higher in Vitamin B12, Zinc, Vitamin B6, Vitamin B3, Selenium, and Iron, yet Romano cheese is higher in Calcium, and Phosphorus.
  • Romano cheese covers your daily Calcium needs 105% more than Steak.
  • Steak contains 67 times more Vitamin B3 than Romano cheese. While Steak contains 5.149mg of Vitamin B3, Romano cheese contains only 0.077mg.
  • The amount of Saturated Fat in Steak is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Cheese, romano.

Infographic

Steak 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.
Steak
Steak
6
:
4
Romano cheese
Romano cheese
Contains more Iron +211.7%
Contains more Potassium +224.4%
Contains less Sodium -96%
Contains more Zinc +145.7%
Contains more Copper +183.3%
Contains more Selenium +119.3%
Contains more Calcium +8766.7%
Contains more Magnesium +78.3%
Contains more Phosphorus +366.3%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
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 +211.7%
Contains more Potassium +224.4%
Contains less Sodium -96%
Contains more Zinc +145.7%
Contains more Copper +183.3%
Contains more Selenium +119.3%
Contains more Calcium +8766.7%
Contains more Magnesium +78.3%
Contains more Phosphorus +366.3%

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.
Steak
Steak
4
:
7
Romano cheese
Romano cheese
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +6587%
Contains more Vitamin B6 +488.2%
Contains more Vitamin B12 +96.4%
Contains more Vitamin A +1560%
Contains more Vitamin D +400%
Contains more Vitamin B2 +22.9%
Contains more Folate +16.7%
Contains more Vitamin K +37.5%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 B1 +100%
Contains more Vitamin B3 +6587%
Contains more Vitamin B6 +488.2%
Contains more Vitamin B12 +96.4%
Contains more Vitamin A +1560%
Contains more Vitamin D +400%
Contains more Vitamin B2 +22.9%
Contains more Folate +16.7%
Contains more Vitamin K +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
1
:
4
Romano cheese
Romano cheese
Contains more Water +79.8%
Contains more Protein +28%
Contains more Fats +41.6%
Contains more Carbs +∞%
Contains more Other +1144.4%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 Water +79.8%
Contains more Protein +28%
Contains more Fats +41.6%
Contains more Carbs +∞%
Contains more Other +1144.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
3
:
0
Romano cheese
Romano cheese
Contains less Saturated Fat -50.7%
Contains more Monounsaturated Fat +17%
Contains more Polyunsaturated fat +51.1%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 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 -50.7%
Contains more Monounsaturated Fat +17%
Contains more Polyunsaturated fat +51.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Romano cheese
Lower in Sugar ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 24.85g 31.8g Romano cheese
Fats 19.02g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 271kcal 387kcal Romano cheese
Sugar 0g 0.73g Steak
Calcium 12mg 1064mg Romano cheese
Iron 2.4mg 0.77mg Steak
Magnesium 23mg 41mg Romano cheese
Phosphorus 163mg 760mg Romano cheese
Potassium 279mg 86mg Steak
Sodium 58mg 1433mg Steak
Zinc 6.34mg 2.58mg Steak
Copper 0.085mg 0.03mg Steak
Manganese 0.02mg Romano cheese
Selenium 31.8µg 14.5µg Steak
Vitamin A 25IU 415IU Romano cheese
Vitamin A RAE 7µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 6IU 20IU Romano cheese
Vitamin D 0.1µg 0.5µg Romano cheese
Vitamin B1 0.074mg 0.037mg Steak
Vitamin B2 0.301mg 0.37mg Romano cheese
Vitamin B3 5.149mg 0.077mg Steak
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.5mg 0.085mg Steak
Folate 6µg 7µg Romano cheese
Vitamin B12 2.2µg 1.12µg Steak
Vitamin K 1.6µg 2.2µg Romano cheese
Tryptophan 0.278mg 0.429mg Romano cheese
Threonine 1.171mg 1.171mg
Isoleucine 1.157mg 1.685mg Romano cheese
Leucine 2.142mg 3.071mg Romano cheese
Lysine 2.38mg 2.941mg Romano cheese
Methionine 0.672mg 0.852mg Romano cheese
Phenylalanine 0.997mg 1.71mg Romano cheese
Valine 1.242mg 2.183mg Romano cheese
Histidine 0.931mg 1.231mg Romano cheese
Cholesterol 78mg 104mg Steak
Saturated Fat 8.443g 17.115g Steak
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 7.838g Steak
Polyunsaturated fat 0.896g 0.593g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
49%
Steak
28%
Romano cheese
Minerals Daily Need Coverage Score
59%
Steak
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1375mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 8.672g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Steak
Steak is cheaper (difference - $2.2)
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.
Which food is richer in vitamins?
?
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.