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  6. Whey vs. Romano cheese

Whey vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between Whey and Romano cheese

  • Whey has less Phosphorus, Calcium, Vitamin B12, Selenium, Zinc, Vitamin B2, and Vitamin A.
  • Romano cheese's daily need coverage for Phosphorus is 102% more.
  • Whey is lower in Sodium.

The food varieties used in the comparison are Whey, sweet, fluid and Cheese, romano.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +87.2%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +2163.8%
Contains more IronIron +1183.3%
Contains more CopperCopper +650%
Contains more ZincZinc +1884.6%
Contains more PhosphorusPhosphorus +1552.2%
Contains more ManganeseManganese +1900%
Contains more SeleniumSelenium +663.2%

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.
Whey
Whey
1
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 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 AVitamin A +3358.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B5Vitamin B5 +10.7%
Contains more Vitamin B6Vitamin B6 +174.2%
Contains more Vitamin B12Vitamin B12 +300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B3 ~0.077mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +41.6%
Contains more WaterWater +201.3%
Contains more ProteinProtein +3641.2%
Contains more FatsFats +7383.3%
Contains more OtherOther +1167.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.7%
Contains more Mono. FatMonounsaturated Fat +7738%
Contains more Poly. FatPolyunsaturated fat +5290.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Romano cheese Opinion
Calories 27kcal 387kcal Romano cheese
Protein 0.85g 31.8g Romano cheese
Fats 0.36g 26.94g Romano cheese
Vitamin C 0.1mg 0mg Whey
Net carbs 5.14g 3.63g Whey
Carbs 5.14g 3.63g Whey
Cholesterol 2mg 104mg Whey
Vitamin D 20IU Romano cheese
Magnesium 8mg 41mg Romano cheese
Calcium 47mg 1064mg Romano cheese
Potassium 161mg 86mg Whey
Iron 0.06mg 0.77mg Romano cheese
Sugar 5.14g 0.73g Romano cheese
Copper 0.004mg 0.03mg Romano cheese
Zinc 0.13mg 2.58mg Romano cheese
Phosphorus 46mg 760mg Romano cheese
Sodium 54mg 1433mg Whey
Vitamin A 12IU 415IU Romano cheese
Vitamin A 3µg 96µg Romano cheese
Vitamin E 0mg 0.23mg Romano cheese
Vitamin D 0.5µg Romano cheese
Manganese 0.001mg 0.02mg Romano cheese
Selenium 1.9µg 14.5µg Romano cheese
Vitamin B1 0.036mg 0.037mg Romano cheese
Vitamin B2 0.158mg 0.37mg Romano cheese
Vitamin B3 0.074mg 0.077mg Romano cheese
Vitamin B5 0.383mg 0.424mg Romano cheese
Vitamin B6 0.031mg 0.085mg Romano cheese
Vitamin B12 0.28µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 1µg 7µg Romano cheese
Choline 16mg 15.4mg Whey
Saturated Fat 0.23g 17.115g Whey
Monounsaturated Fat 0.1g 7.838g Romano cheese
Polyunsaturated fat 0.011g 0.593g Romano cheese
Tryptophan 0.013mg 0.429mg Romano cheese
Threonine 0.054mg 1.171mg Romano cheese
Isoleucine 0.047mg 1.685mg Romano cheese
Leucine 0.078mg 3.071mg Romano cheese
Lysine 0.068mg 2.941mg Romano cheese
Methionine 0.016mg 0.852mg Romano cheese
Phenylalanine 0.027mg 1.71mg Romano cheese
Valine 0.046mg 2.183mg Romano cheese
Histidine 0.016mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Whey
27%
Romano cheese
Minerals Daily Need Coverage Score
8%
Whey
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 102mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 1379mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 16.885g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $1)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.41g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.