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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 iron.
  • Romano cheese's daily need coverage for phosphorus is 102% more.
  • Whey is lower in sodium.
  • Whey has a higher glycemic index than romano cheese.

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% 1% 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% 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 AVitamin A +3100%
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

All nutrients comparison - raw data values

Nutrient Whey Romano cheese DV% diff.
Phosphorus 46mg 760mg 102%
Calcium 47mg 1064mg 102%
Saturated fat 0.23g 17.115g 77%
Protein 0.85g 31.8g 62%
Sodium 54mg 1433mg 60%
Fats 0.36g 26.94g 41%
Vitamin B12 0.28µg 1.12µg 35%
Cholesterol 2mg 104mg 34%
Selenium 1.9µg 14.5µg 23%
Zinc 0.13mg 2.58mg 22%
Monounsaturated fat 0.1g 7.838g 19%
Calories 27kcal 387kcal 18%
Vitamin B2 0.158mg 0.37mg 16%
Vitamin A 3µg 96µg 10%
Iron 0.06mg 0.77mg 9%
Magnesium 8mg 41mg 8%
Polyunsaturated fat 0.011g 0.593g 4%
Vitamin B6 0.031mg 0.085mg 4%
Vitamin D 20IU 3%
Copper 0.004mg 0.03mg 3%
Vitamin D 0.5µg 3%
Vitamin K 0µg 2.2µg 2%
Folate 1µg 7µg 2%
Vitamin E 0mg 0.23mg 2%
Potassium 161mg 86mg 2%
Vitamin B5 0.383mg 0.424mg 1%
Manganese 0.001mg 0.02mg 1%
Carbs 5.14g 3.63g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 3.63g N/A
Sugar 5.14g 0.73g N/A
Vitamin B1 0.036mg 0.037mg 0%
Vitamin B3 0.074mg 0.077mg 0%
Choline 16mg 15.4mg 0%
Tryptophan 0.013mg 0.429mg 0%
Threonine 0.054mg 1.171mg 0%
Isoleucine 0.047mg 1.685mg 0%
Leucine 0.078mg 3.071mg 0%
Lysine 0.068mg 2.941mg 0%
Methionine 0.016mg 0.852mg 0%
Phenylalanine 0.027mg 1.71mg 0%
Valine 0.046mg 2.183mg 0%
Histidine 0.016mg 1.231mg 0%

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%

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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. 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.