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

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Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 96mg)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 16mg)
Which food contains less Sugars?
Parmigiano-Reggiano
Parmigiano-Reggiano contains less Sugars (difference - 0.73g)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parmigiano-Reggiano Romano cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Parmigiano-Reggiano
17
Romano cheese
Mineral Summary Score
114
Parmigiano-Reggiano
104
Romano cheese

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +16.9%
Contains more Potassium +45.3%
Contains more Copper +693.3%
Contains more Zinc +50%
Equal in Calcium - 1064
Equal in Magnesium - 41
Equal in Phosphorus - 760
Equal in Sodium - 1433
Contains more Iron +16.9%
Contains more Potassium +45.3%
Contains more Copper +693.3%
Contains more Zinc +50%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +45.8%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Vitamin B12 +101.8%
Contains more Vitamin D +33.3%
Contains more Vitamin E +35.3%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +29.4%
Contains more Vitamin A +45.8%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Vitamin B12 +101.8%
Contains more Vitamin D +33.3%
Contains more Vitamin E +35.3%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +29.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Parmigiano-Reggiano
191%
Romano cheese
Carbohydrates
1%
Parmigiano-Reggiano
4%
Romano cheese
Fats
92%
Parmigiano-Reggiano
124%
Romano cheese

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Parmigiano-Reggiano Romano cheese Opinion
Calories 265 387 Romano cheese
Protein 20 31.8 Romano cheese
Fats 20 26.94 Romano cheese
Vitamin C 0 0
Carbs 1.37 3.63 Romano cheese
Cholesterol 88 104 Parmigiano-Reggiano
Vitamin D 15 20 Romano cheese
Iron 0.9 0.77 Parmigiano-Reggiano
Calcium 1109 1064 Parmigiano-Reggiano
Potassium 125 86 Parmigiano-Reggiano
Magnesium 38 41 Romano cheese
Sugars 0 0.73 Romano cheese
Fiber 0 0
Copper 0.238 0.03 Parmigiano-Reggiano
Zinc 3.87 2.58 Parmigiano-Reggiano
Starch
Phosphorus 729 760 Romano cheese
Sodium 1529 1433 Romano cheese
Vitamin A 605 415 Parmigiano-Reggiano
Vitamin E 0.17 0.23 Romano cheese
Vitamin D 0.4 0.5 Romano cheese
Vitamin B1 0.029 0.037 Romano cheese
Vitamin B2 0.486 0.37 Parmigiano-Reggiano
Vitamin B3 0.114 0.077 Parmigiano-Reggiano
Vitamin B5 0.325 0.424 Romano cheese
Vitamin B6 0.049 0.085 Romano cheese
Vitamin B12 2.26 1.12 Parmigiano-Reggiano
Vitamin K 1.7 2.2 Romano cheese
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 13.317 17.115 Parmigiano-Reggiano
Monounsaturated Fat 6.098 7.838 Romano cheese
Polyunsaturated fat 0.462 0.593 Romano cheese
Tryptophan 0.24 0.429 Romano cheese
Threonine 1.519 1.171 Parmigiano-Reggiano
Isoleucine 1.2 1.685 Romano cheese
Leucine 2.983 3.071 Romano cheese
Lysine 2.459 2.941 Romano cheese
Methionine 0.369 0.852 Romano cheese
Phenylalanine 1.604 1.71 Romano cheese
Valine 1.498 2.183 Romano cheese
Histidine 0.752 1.231 Romano cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.