Romano cheese vs. Egg white — In-Depth Nutrition Comparison
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Important differences between romano cheese and egg whites
- Egg whites have less phosphorus, calcium, protein, vitamin B12, fats, zinc, and vitamin A.
- Romano cheese's daily need coverage for phosphorus is 106% more.
- Romano cheese has a higher glycemic index than egg whites.
The food varieties used in the comparison are Cheese, romano and Egg, white, raw, fresh.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +272.7% |
| Contains more CalciumCalcium | +15100% |
| Contains more IronIron | +862.5% |
| Contains more CopperCopper | +30.4% |
| Contains more ZincZinc | +8500% |
| Contains more PhosphorusPhosphorus | +4966.7% |
| Contains more ManganeseManganese | +81.8% |
| Contains more PotassiumPotassium | +89.5% |
| Contains less SodiumSodium | -88.4% |
| Contains more SeleniumSelenium | +37.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +825% |
| Contains more Vitamin B5Vitamin B5 | +123.2% |
| Contains more Vitamin B6Vitamin B6 | +1600% |
| Contains more Vitamin B12Vitamin B12 | +1144.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +75% |
| Contains more Vitamin B2Vitamin B2 | +18.6% |
| Contains more Vitamin B3Vitamin B3 | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1064mg | 7mg | 106% |
| Phosphorus | 760mg | 15mg | 106% |
| Saturated fat | 17.115g | 0g | 78% |
| Sodium | 1433mg | 166mg | 55% |
| Vitamin B12 | 1.12µg | 0.09µg | 43% |
| Protein | 31.8g | 10.9g | 42% |
| Fats | 26.94g | 0.17g | 41% |
| Cholesterol | 104mg | 0mg | 35% |
| Zinc | 2.58mg | 0.03mg | 23% |
| Monounsaturated fat | 7.838g | 0g | 20% |
| Calories | 387kcal | 52kcal | 17% |
| Vitamin A | 96µg | 0µg | 11% |
| Selenium | 14.5µg | 20µg | 10% |
| Iron | 0.77mg | 0.08mg | 9% |
| Magnesium | 41mg | 11mg | 7% |
| Vitamin B6 | 0.085mg | 0.005mg | 6% |
| Vitamin B2 | 0.37mg | 0.439mg | 5% |
| Vitamin B5 | 0.424mg | 0.19mg | 5% |
| Polyunsaturated fat | 0.593g | 0g | 4% |
| Vitamin D* | 20 IU | 0 IU | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin B1 | 0.037mg | 0.004mg | 3% |
| Choline | 15.4mg | 1.1mg | 3% |
| Potassium | 86mg | 163mg | 2% |
| Vitamin E | 0.23mg | 0mg | 2% |
| Vitamin K | 2.2µg | 0µg | 2% |
| Carbs | 3.63g | 0.73g | 1% |
| Copper | 0.03mg | 0.023mg | 1% |
| Folate | 7µg | 4µg | 1% |
| Protein per 100 calories | 8.2g | 21g | N/A |
| Calories per 10 g protein | 122kcal | 48kcal | N/A |
| Weight per 100 calories | 26g | 192g | N/A |
| Unsaturated / Saturated Fat ratio | 0.49 | N/A | |
| Net carbs | 3.63g | 0.73g | N/A |
| Sugar | 0.73g | 0.71g | N/A |
| Manganese | 0.02mg | 0.011mg | 0% |
| Vitamin B3 | 0.077mg | 0.105mg | 0% |
| Tryptophan | 0.429mg | 0.125mg | 0% |
| Threonine | 1.171mg | 0.449mg | 0% |
| Isoleucine | 1.685mg | 0.661mg | 0% |
| Leucine | 3.071mg | 1.016mg | 0% |
| Lysine | 2.941mg | 0.806mg | 0% |
| Methionine | 0.852mg | 0.399mg | 0% |
| Phenylalanine | 1.71mg | 0.686mg | 0% |
| Valine | 2.183mg | 0.809mg | 0% |
| Histidine | 1.231mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more ProteinProtein | +191.7% |
| Contains more FatsFats | +15747.1% |
| Contains more CarbsCarbs | +397.3% |
| Contains more WaterWater | +183.3% |
