Quail eggs vs. Romano cheese — In-Depth Nutrition Comparison
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How are quail eggs and romano cheese different?
- Quail eggs are richer in choline, iron, vitamin B2, and selenium, while romano cheese is higher in calcium, phosphorus, and protein.
- Quail eggs cover your daily need for cholesterol 247% more than romano cheese.
- Quail eggs contain 17 times more choline than romano cheese. Quail eggs contain 263.4mg of choline, while romano cheese contains 15.4mg.
- Romano cheese is lower in cholesterol.
- Romano cheese has a higher glycemic index (27) than quail eggs (0).
Egg, quail, whole, fresh, raw and Cheese, romano 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.
| 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% |
| Contains more MagnesiumMagnesium | +215.4% |
| Contains more CalciumCalcium | +1562.5% |
| Contains more ZincZinc | +75.5% |
| Contains more PhosphorusPhosphorus | +236.3% |
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 | +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% |
| Contains more Vitamin KVitamin K | +633.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 844mg | 104mg | 247% |
| Calcium | 64mg | 1064mg | 100% |
| Phosphorus | 226mg | 760mg | 76% |
| Saturated fat | 3.557g | 17.115g | 62% |
| Sodium | 141mg | 1433mg | 56% |
| Choline | 263.4mg | 15.4mg | 45% |
| Protein | 13.05g | 31.8g | 38% |
| Iron | 3.65mg | 0.77mg | 36% |
| Selenium | 32µg | 14.5µg | 32% |
| Vitamin B2 | 0.79mg | 0.37mg | 32% |
| Vitamin B5 | 1.761mg | 0.424mg | 27% |
| Fats | 11.09g | 26.94g | 24% |
| Vitamin B12 | 1.58µg | 1.12µg | 19% |
| Folate | 66µg | 7µg | 15% |
| Calories | 158kcal | 387kcal | 11% |
| Zinc | 1.47mg | 2.58mg | 10% |
| Monounsaturated fat | 4.324g | 7.838g | 9% |
| Vitamin B1 | 0.13mg | 0.037mg | 8% |
| Magnesium | 13mg | 41mg | 7% |
| Vitamin A | 156µg | 96µg | 7% |
| Vitamin E | 1.08mg | 0.23mg | 6% |
| Vitamin D | 1.4µg | 0.5µg | 5% |
| Vitamin B6 | 0.15mg | 0.085mg | 5% |
| Polyunsaturated fat | 1.324g | 0.593g | 5% |
| Vitamin D* | 55 IU | 20 IU | 4% |
| Copper | 0.062mg | 0.03mg | 4% |
| Vitamin K | 0.3µg | 2.2µg | 2% |
| Carbs | 0.41g | 3.63g | 1% |
| Potassium | 132mg | 86mg | 1% |
| Manganese | 0.038mg | 0.02mg | 1% |
| Protein per 100 calories | 8.3g | 8.2g | N/A |
| Calories per 10 g protein | 121kcal | 122kcal | N/A |
| Weight per 100 calories | 63g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 1.6 | 0.49 | N/A |
| Net carbs | 0.41g | 3.63g | N/A |
| Sugar | 0.4g | 0.73g | N/A |
| Vitamin B3 | 0.15mg | 0.077mg | 0% |
| Tryptophan | 0.209mg | 0.429mg | 0% |
| Threonine | 0.641mg | 1.171mg | 0% |
| Isoleucine | 0.816mg | 1.685mg | 0% |
| Leucine | 1.146mg | 3.071mg | 0% |
| Lysine | 0.881mg | 2.941mg | 0% |
| Methionine | 0.421mg | 0.852mg | 0% |
| Phenylalanine | 0.737mg | 1.71mg | 0% |
| Valine | 0.94mg | 2.183mg | 0% |
| Histidine | 0.315mg | 1.231mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.05 g
Fats:
11.09 g
Carbs:
0.41 g
Water:
74.35 g
Other:
1.1 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +140.5% |
| Contains more ProteinProtein | +143.7% |
| Contains more FatsFats | +142.9% |
| Contains more CarbsCarbs | +785.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.557 g
Monounsaturated fat:
Mono. Fat
4.324 g
Polyunsaturated fat:
Poly. Fat
1.324 g
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 | -79.2% |
| Contains more Poly. FatPolyunsaturated fat | +123.3% |
| Contains more Mono. FatMonounsaturated fat | +81.3% |
