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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.
  • The glycemic index of 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 PotassiumPotassium +224.4%
Contains more IronIron +211.7%
Contains more CopperCopper +183.3%
Contains more ZincZinc +145.7%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +119.3%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +8766.7%
Contains more PhosphorusPhosphorus +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
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +6587%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more Vitamin B12Vitamin B12 +96.4%
Contains more Vitamin AVitamin A +1271.4%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin KVitamin K +37.5%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Romano cheese DV% diff.
Calcium 12mg 1064mg 105%
Phosphorus 163mg 760mg 85%
Sodium 58mg 1433mg 60%
Vitamin B12 2.2µg 1.12µg 45%
Saturated fat 8.443g 17.115g 39%
Zinc 6.34mg 2.58mg 34%
Vitamin B6 0.5mg 0.085mg 32%
Vitamin B3 5.149mg 0.077mg 32%
Selenium 31.8µg 14.5µg 31%
Iron 2.4mg 0.77mg 20%
Protein 24.85g 31.8g 14%
Fats 19.02g 26.94g 12%
Vitamin A 7µg 96µg 10%
Cholesterol 78mg 104mg 9%
Vitamin B5 0.424mg 8%
Calories 271kcal 387kcal 6%
Copper 0.085mg 0.03mg 6%
Potassium 279mg 86mg 6%
Vitamin B2 0.301mg 0.37mg 5%
Magnesium 23mg 41mg 4%
Choline 15.4mg 3%
Vitamin B1 0.074mg 0.037mg 3%
Monounsaturated fat 9.171g 7.838g 3%
Polyunsaturated fat 0.896g 0.593g 2%
Vitamin E 0.23mg 2%
Vitamin D 0.1µg 0.5µg 2%
Vitamin D 6IU 20IU 2%
Manganese 0.02mg 1%
Vitamin K 1.6µg 2.2µg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Folate 6µg 7µg 0%
Tryptophan 0.278mg 0.429mg 0%
Threonine 1.171mg 1.171mg 0%
Isoleucine 1.157mg 1.685mg 0%
Leucine 2.142mg 3.071mg 0%
Lysine 2.38mg 2.941mg 0%
Methionine 0.672mg 0.852mg 0%
Phenylalanine 0.997mg 1.71mg 0%
Valine 1.242mg 2.183mg 0%
Histidine 0.931mg 1.231mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
3
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 -50.7%
Contains more Mono. FatMonounsaturated fat +17%
Contains more Poly. FatPolyunsaturated fat +51.1%

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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. 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.