Romano cheese vs. Quail eggs — In-Depth Nutrition Comparison

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How are romano cheese and quail eggs different?

Romano cheese is richer in calcium, phosphorus, and protein, while quail eggs are higher in choline, iron, vitamin B2, and selenium.
Quail eggs cover your daily need for cholesterol 247% more than romano cheese.
Romano cheese contains 17 times more calcium than quail eggs. Romano cheese contains 1064mg of calcium, while quail eggs contain 64mg.
Quail eggs are lower in sodium.
Romano cheese has a higher glycemic index (27) than quail eggs (0).

Cheese, romano and Egg, quail, whole, fresh, raw types were used in this article.

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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.

Romano cheese

Quail eggs

Contains more MagnesiumMagnesium	+215.4%
Contains more CalciumCalcium	+1562.5%
Contains more ZincZinc	+75.5%
Contains more PhosphorusPhosphorus	+236.3%

Contains more PotassiumPotassium	+53.5%
Contains more IronIron	+374%
Contains more CopperCopper	+106.7%
Contains less SodiumSodium	-90.2%
Contains more ManganeseManganese	+90%
Contains more SeleniumSelenium	+120.7%

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.

Romano cheese

Quail eggs

Contains more Vitamin KVitamin K

+633.3%

Contains more Vitamin DVitamin D	+180%
Contains more Vitamin AVitamin A	+62.5%
Contains more Vitamin EVitamin E	+369.6%
Contains more Vitamin B1Vitamin B1	+251.4%
Contains more Vitamin B2Vitamin B2	+113.5%
Contains more Vitamin B3Vitamin B3	+94.8%
Contains more Vitamin B5Vitamin B5	+315.3%
Contains more Vitamin B6Vitamin B6	+76.5%
Contains more Vitamin B12Vitamin B12	+41.1%
Contains more FolateFolate	+842.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	104mg	844mg	247%
Calcium	1064mg	64mg	100%
Phosphorus	760mg	226mg	76%
Saturated fat	17.115g	3.557g	62%
Sodium	1433mg	141mg	56%
Choline	15.4mg	263.4mg	45%
Protein	31.8g	13.05g	38%
Iron	0.77mg	3.65mg	36%
Selenium	14.5µg	32µg	32%
Vitamin B2	0.37mg	0.79mg	32%
Vitamin B5	0.424mg	1.761mg	27%
Fats	26.94g	11.09g	24%
Vitamin B12	1.12µg	1.58µg	19%
Folate	7µg	66µg	15%
Calories	387kcal	158kcal	11%
Zinc	2.58mg	1.47mg	10%
Monounsaturated fat	7.838g	4.324g	9%
Vitamin B1	0.037mg	0.13mg	8%
Magnesium	41mg	13mg	7%
Vitamin A	96µg	156µg	7%
Vitamin E	0.23mg	1.08mg	6%
Vitamin D	0.5µg	1.4µg	5%
Vitamin B6	0.085mg	0.15mg	5%
Polyunsaturated fat	0.593g	1.324g	5%
Vitamin D*	20 IU	55 IU	4%
Copper	0.03mg	0.062mg	4%
Vitamin K	2.2µg	0.3µg	2%
Carbs	3.63g	0.41g	1%
Potassium	86mg	132mg	1%
Manganese	0.02mg	0.038mg	1%
Protein per 100 calories	8.2g	8.3g	N/A
Calories per 10 g protein	122kcal	121kcal	N/A
Weight per 100 calories	26g	63g	N/A
Unsaturated / Saturated Fat ratio	0.49	1.6	N/A
Net carbs	3.63g	0.41g	N/A
Sugar	0.73g	0.4g	N/A
Vitamin B3	0.077mg	0.15mg	0%
Tryptophan	0.429mg	0.209mg	0%
Threonine	1.171mg	0.641mg	0%
Isoleucine	1.685mg	0.816mg	0%
Leucine	3.071mg	1.146mg	0%
Lysine	2.941mg	0.881mg	0%
Methionine	0.852mg	0.421mg	0%
Phenylalanine	1.71mg	0.737mg	0%
Valine	2.183mg	0.94mg	0%
Histidine	1.231mg	0.315mg	0%