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  6. Romano cheese vs. Cottage cheese

Romano cheese vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between Romano cheese and Cottage cheese

  • The amount of Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin B2, Iron, and Selenium in Romano cheese is higher than in Cottage cheese.
  • Romano cheese covers your daily Calcium needs 98% more than Cottage cheese.
  • Cottage cheese has 11 times less Iron than Romano cheese. Romano cheese has 0.77mg of Iron, while Cottage cheese has 0.07mg.
  • Cottage cheese contains less Saturated Fat.

Specific food types used in this comparison are Cheese, romano and Cheese, cottage, creamed, large or small curd.

Infographic

Romano cheese vs Cottage 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.
Romano cheese
Romano cheese
8
:
2
Cottage cheese
Cottage cheese
Contains more Calcium +1181.9%
Contains more Iron +1000%
Contains more Magnesium +412.5%
Contains more Phosphorus +378%
Contains more Zinc +545%
Contains more Manganese +900%
Contains more Selenium +49.5%
Contains more Potassium +20.9%
Contains less Sodium -74.6%
Equal in Copper - 0.029
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Calcium +1181.9%
Contains more Iron +1000%
Contains more Magnesium +412.5%
Contains more Phosphorus +378%
Contains more Zinc +545%
Contains more Manganese +900%
Contains more Selenium +49.5%
Contains more Potassium +20.9%
Contains less Sodium -74.6%
Equal in Copper - 0.029

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.
Romano cheese
Romano cheese
8
:
3
Cottage cheese
Cottage cheese
Contains more Vitamin A +196.4%
Contains more Vitamin E +187.5%
Contains more Vitamin D +400%
Contains more Vitamin B1 +37%
Contains more Vitamin B2 +127%
Contains more Vitamin B6 +84.8%
Contains more Vitamin B12 +160.5%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +28.6%
Contains more Vitamin B5 +31.4%
Contains more Folate +71.4%
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%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +196.4%
Contains more Vitamin E +187.5%
Contains more Vitamin D +400%
Contains more Vitamin B1 +37%
Contains more Vitamin B2 +127%
Contains more Vitamin B6 +84.8%
Contains more Vitamin B12 +160.5%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +28.6%
Contains more Vitamin B5 +31.4%
Contains more Folate +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Cottage cheese
Cottage cheese
Contains more Protein +186%
Contains more Fats +526.5%
Contains more Other +376.6%
Contains more Water +158.1%
Equal in Carbs - 3.38
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
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Protein +186%
Contains more Fats +526.5%
Contains more Other +376.6%
Contains more Water +158.1%
Equal in Carbs - 3.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +907.5%
Contains more Polyunsaturated fat +382.1%
Contains less Saturated Fat -90%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +907.5%
Contains more Polyunsaturated fat +382.1%
Contains less Saturated Fat -90%

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 Cottage cheese
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Cottage cheese Opinion
Net carbs 3.63g 3.38g Romano cheese
Protein 31.8g 11.12g Romano cheese
Fats 26.94g 4.3g Romano cheese
Carbs 3.63g 3.38g Romano cheese
Calories 387kcal 98kcal Romano cheese
Sugar 0.73g 2.67g Romano cheese
Calcium 1064mg 83mg Romano cheese
Iron 0.77mg 0.07mg Romano cheese
Magnesium 41mg 8mg Romano cheese
Phosphorus 760mg 159mg Romano cheese
Potassium 86mg 104mg Cottage cheese
Sodium 1433mg 364mg Cottage cheese
Zinc 2.58mg 0.4mg Romano cheese
Copper 0.03mg 0.029mg Romano cheese
Manganese 0.02mg 0.002mg Romano cheese
Selenium 14.5µg 9.7µg Romano cheese
Vitamin A 415IU 140IU Romano cheese
Vitamin A RAE 96µg 37µg Romano cheese
Vitamin E 0.23mg 0.08mg Romano cheese
Vitamin D 20IU 3IU Romano cheese
Vitamin D 0.5µg 0.1µg Romano cheese
Vitamin B1 0.037mg 0.027mg Romano cheese
Vitamin B2 0.37mg 0.163mg Romano cheese
Vitamin B3 0.077mg 0.099mg Cottage cheese
Vitamin B5 0.424mg 0.557mg Cottage cheese
Vitamin B6 0.085mg 0.046mg Romano cheese
Folate 7µg 12µg Cottage cheese
Vitamin B12 1.12µg 0.43µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Tryptophan 0.429mg 0.147mg Romano cheese
Threonine 1.171mg 0.5mg Romano cheese
Isoleucine 1.685mg 0.591mg Romano cheese
Leucine 3.071mg 1.116mg Romano cheese
Lysine 2.941mg 0.934mg Romano cheese
Methionine 0.852mg 0.269mg Romano cheese
Phenylalanine 1.71mg 0.577mg Romano cheese
Valine 2.183mg 0.748mg Romano cheese
Histidine 1.231mg 0.326mg Romano cheese
Cholesterol 104mg 17mg Cottage cheese
Saturated Fat 17.115g 1.718g Cottage cheese
Monounsaturated Fat 7.838g 0.778g Romano cheese
Polyunsaturated fat 0.593g 0.123g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Cottage 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
14%
Cottage cheese
Minerals Daily Need Coverage Score
106%
Romano cheese
23%
Cottage cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.94g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 1069mg)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 15.397g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 17)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $2.6)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.