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Romano cheese vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the differences between Romano cheese and Cheddar Cheese?

  • Romano cheese is higher in Phosphorus, Calcium, and Iron, however, Cheddar Cheese is richer in Vitamin A RAE, Selenium, and Zinc.
  • Romano cheese's daily need coverage for Phosphorus is 44% more.
  • Cheddar Cheese contains 6 times less Iron than Romano cheese. Romano cheese contains 0.77mg of Iron, while Cheddar Cheese contains 0.14mg.
  • Cheddar Cheese has less Sodium.

We used Cheese, romano and Cheese, cheddar types in this article.

Infographic

Romano cheese vs Cheddar Cheese infographic
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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.
Contains more Calcium +49.9%
Contains more Iron +450%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Potassium +13.2%
Contains less Sodium -54.4%
Contains more Zinc +41.1%
Contains more Manganese +35%
Contains more Selenium +96.6%
Equal in Copper - 0.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Calcium +49.9%
Contains more Iron +450%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Potassium +13.2%
Contains less Sodium -54.4%
Contains more Zinc +41.1%
Contains more Manganese +35%
Contains more Selenium +96.6%
Equal in Copper - 0.03

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.
:
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Contains more Vitamin A +199.3%
Contains more Vitamin E +208.7%
Contains more Vitamin D +20%
Contains more Vitamin B2 +15.7%
Contains more Folate +285.7%
Equal in Vitamin B5 - 0.41
Equal in Vitamin B12 - 1.1
Equal in Vitamin K - 2.4
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Contains more Vitamin A +199.3%
Contains more Vitamin E +208.7%
Contains more Vitamin D +20%
Contains more Vitamin B2 +15.7%
Contains more Folate +285.7%
Equal in Vitamin B5 - 0.41
Equal in Vitamin B12 - 1.1
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39%
Contains more Carbs +17.5%
Contains more Other +81.1%
Contains more Fats +23.6%
Contains more Water +19.8%
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
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Protein +39%
Contains more Carbs +17.5%
Contains more Other +81.1%
Contains more Fats +23.6%
Contains more Water +19.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +18%
Contains more Polyunsaturated fat +139.6%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains more Monounsaturated Fat +18%
Contains more Polyunsaturated fat +139.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Cheddar Cheese Opinion
Net carbs 3.63g 3.09g Romano cheese
Protein 31.8g 22.87g Romano cheese
Fats 26.94g 33.31g Cheddar Cheese
Carbs 3.63g 3.09g Romano cheese
Calories 387kcal 404kcal Cheddar Cheese
Sugar 0.73g 0.48g Cheddar Cheese
Calcium 1064mg 710mg Romano cheese
Iron 0.77mg 0.14mg Romano cheese
Magnesium 41mg 27mg Romano cheese
Phosphorus 760mg 455mg Romano cheese
Potassium 86mg 76mg Romano cheese
Sodium 1433mg 653mg Cheddar Cheese
Zinc 2.58mg 3.64mg Cheddar Cheese
Copper 0.03mg 0.03mg
Manganese 0.02mg 0.027mg Cheddar Cheese
Selenium 14.5µg 28.5µg Cheddar Cheese
Vitamin A 415IU 1242IU Cheddar Cheese
Vitamin A RAE 96µg 330µg Cheddar Cheese
Vitamin E 0.23mg 0.71mg Cheddar Cheese
Vitamin D 20IU 24IU Cheddar Cheese
Vitamin D 0.5µg 0.6µg Cheddar Cheese
Vitamin B1 0.037mg 0.029mg Romano cheese
Vitamin B2 0.37mg 0.428mg Cheddar Cheese
Vitamin B3 0.077mg 0.059mg Romano cheese
Vitamin B5 0.424mg 0.41mg Romano cheese
Vitamin B6 0.085mg 0.066mg Romano cheese
Folate 7µg 27µg Cheddar Cheese
Vitamin B12 1.12µg 1.1µg Romano cheese
Vitamin K 2.2µg 2.4µg Cheddar Cheese
Tryptophan 0.429mg 0.547mg Cheddar Cheese
Threonine 1.171mg 1.044mg Romano cheese
Isoleucine 1.685mg 1.206mg Romano cheese
Leucine 3.071mg 1.939mg Romano cheese
Lysine 2.941mg 1.025mg Romano cheese
Methionine 0.852mg 0.547mg Romano cheese
Phenylalanine 1.71mg 1.074mg Romano cheese
Valine 2.183mg 1.404mg Romano cheese
Histidine 1.231mg 0.547mg Romano cheese
Cholesterol 104mg 99mg Cheddar Cheese
Trans Fat 0.917g Romano cheese
Saturated Fat 17.115g 18.867g Romano cheese
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 7.838g 9.246g Cheddar Cheese
Polyunsaturated fat 0.593g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
28%
Romano cheese
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
106%
Romano cheese
79%
Cheddar Cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.752g)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Cheddar Cheese
Cheddar Cheese contains less Sodium (difference - 780mg)
Which food is lower in Cholesterol?
Cheddar Cheese
Cheddar Cheese is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $2.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.