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  6. Parmigiano-Reggiano vs. Romano cheese

Parmigiano-Reggiano vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between Parmigiano-Reggiano and Romano cheese

  • Romano cheese has less Vitamin B12, Copper, Zinc, Vitamin B2, Vitamin A RAE, and Selenium.
  • Parmigiano-Reggiano's daily need coverage for Vitamin B12 is 48% more.
  • Parmigiano-Reggiano has 8 times more Copper than Romano cheese. Parmigiano-Reggiano has 0.238mg of Copper, while Romano cheese has 0.03mg.
  • Parmigiano-Reggiano is lower in Cholesterol.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Cheese, romano.

Infographic

Parmigiano-Reggiano 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.
Parmigiano-Reggiano
Parmigiano-Reggiano
7
:
3
Romano cheese
Romano cheese
Contains more Iron +16.9%
Contains more Potassium +45.3%
Contains more Zinc +50%
Contains more Copper +693.3%
Contains more Manganese +325%
Contains more Selenium +22.1%
Equal in Calcium - 1064
Equal in Magnesium - 41
Equal in Phosphorus - 760
Equal in Sodium - 1433
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +16.9%
Contains more Potassium +45.3%
Contains more Zinc +50%
Contains more Copper +693.3%
Contains more Manganese +325%
Contains more Selenium +22.1%
Equal in Calcium - 1064
Equal in Magnesium - 41
Equal in Phosphorus - 760
Equal in Sodium - 1433

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
5
:
6
Romano cheese
Romano cheese
Contains more Vitamin A +45.8%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +101.8%
Contains more Vitamin E +35.3%
Contains more Vitamin D +25%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +29.4%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin A +45.8%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +101.8%
Contains more Vitamin E +35.3%
Contains more Vitamin D +25%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +29.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
2
:
3
Romano cheese
Romano cheese
Contains more Water +63.7%
Contains more Other +19.5%
Contains more Protein +59%
Contains more Fats +34.7%
Contains more Carbs +165%
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Romano cheese
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 Water +63.7%
Contains more Other +19.5%
Contains more Protein +59%
Contains more Fats +34.7%
Contains more Carbs +165%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +28.5%
Contains more Polyunsaturated fat +28.4%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +28.5%
Contains more Polyunsaturated fat +28.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Romano cheese Opinion
Net carbs 1.37g 3.63g Romano cheese
Protein 20g 31.8g Romano cheese
Fats 20g 26.94g Romano cheese
Carbs 1.37g 3.63g Romano cheese
Calories 265kcal 387kcal Romano cheese
Sugar 0g 0.73g Parmigiano-Reggiano
Calcium 1109mg 1064mg Parmigiano-Reggiano
Iron 0.9mg 0.77mg Parmigiano-Reggiano
Magnesium 38mg 41mg Romano cheese
Phosphorus 729mg 760mg Romano cheese
Potassium 125mg 86mg Parmigiano-Reggiano
Sodium 1529mg 1433mg Romano cheese
Zinc 3.87mg 2.58mg Parmigiano-Reggiano
Copper 0.238mg 0.03mg Parmigiano-Reggiano
Manganese 0.085mg 0.02mg Parmigiano-Reggiano
Selenium 17.7µg 14.5µg Parmigiano-Reggiano
Vitamin A 605IU 415IU Parmigiano-Reggiano
Vitamin A RAE 160µg 96µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.23mg Romano cheese
Vitamin D 15IU 20IU Romano cheese
Vitamin D 0.4µg 0.5µg Romano cheese
Vitamin B1 0.029mg 0.037mg Romano cheese
Vitamin B2 0.486mg 0.37mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.077mg Parmigiano-Reggiano
Vitamin B5 0.325mg 0.424mg Romano cheese
Vitamin B6 0.049mg 0.085mg Romano cheese
Folate 10µg 7µg Parmigiano-Reggiano
Vitamin B12 2.26µg 1.12µg Parmigiano-Reggiano
Vitamin K 1.7µg 2.2µg Romano cheese
Tryptophan 0.24mg 0.429mg Romano cheese
Threonine 1.519mg 1.171mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.685mg Romano cheese
Leucine 2.983mg 3.071mg Romano cheese
Lysine 2.459mg 2.941mg Romano cheese
Methionine 0.369mg 0.852mg Romano cheese
Phenylalanine 1.604mg 1.71mg Romano cheese
Valine 1.498mg 2.183mg Romano cheese
Histidine 0.752mg 1.231mg Romano cheese
Cholesterol 88mg 104mg Parmigiano-Reggiano
Saturated Fat 13.317g 17.115g Parmigiano-Reggiano
Monounsaturated Fat 6.098g 7.838g Romano cheese
Polyunsaturated fat 0.462g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
42%
Parmigiano-Reggiano
28%
Romano cheese
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
106%
Romano cheese

Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 96mg)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.73g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated Fat (difference - 3.798g)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $1.4)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.