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Romano cheese vs Ricotta - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $2.6)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 8.82g)
Which food contains less Sugars?
Ricotta
Ricotta contains less Sugars (difference - 0.46g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 1349mg)
Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 53mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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.
Romano cheese Ricotta
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Romano cheese Ricotta
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
17
Romano cheese
9
Ricotta
Mineral Summary Score
104
Romano cheese
21
Ricotta

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 +102.6%
Contains more Calcium +414%
Contains more Magnesium +272.7%
Contains more Copper +42.9%
Contains more Zinc +122.4%
Contains more Phosphorus +381%
Contains more Potassium +22.1%
Contains less Sodium -94.1%
Contains more Iron +102.6%
Contains more Calcium +414%
Contains more Magnesium +272.7%
Contains more Copper +42.9%
Contains more Zinc +122.4%
Contains more Phosphorus +381%
Contains more Potassium +22.1%
Contains less Sodium -94.1%

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 D +100%
Contains more Vitamin E +109.1%
Contains more Vitamin B1 +184.6%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +97.7%
Contains more Vitamin B12 +229.4%
Contains more Vitamin K +100%
Contains more Vitamin B3 +35.1%
Equal in Vitamin A - 445
Contains more Vitamin D +100%
Contains more Vitamin E +109.1%
Contains more Vitamin B1 +184.6%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +97.7%
Contains more Vitamin B12 +229.4%
Contains more Vitamin K +100%
Contains more Vitamin B3 +35.1%
Equal in Vitamin A - 445

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
191%
Romano cheese
68%
Ricotta
Carbohydrates
4%
Romano cheese
3%
Ricotta
Fats
124%
Romano cheese
60%
Ricotta

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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 Romano cheese Ricotta Opinion
Calories 387 174 Romano cheese
Protein 31.8 11.26 Romano cheese
Fats 26.94 12.98 Romano cheese
Vitamin C 0 0
Carbs 3.63 3.04 Romano cheese
Cholesterol 104 51 Ricotta
Vitamin D 20 10 Romano cheese
Iron 0.77 0.38 Romano cheese
Calcium 1064 207 Romano cheese
Potassium 86 105 Ricotta
Magnesium 41 11 Romano cheese
Sugars 0.73 0.27 Romano cheese
Fiber 0 0
Copper 0.03 0.021 Romano cheese
Zinc 2.58 1.16 Romano cheese
Starch
Phosphorus 760 158 Romano cheese
Sodium 1433 84 Ricotta
Vitamin A 415 445 Ricotta
Vitamin E 0.23 0.11 Romano cheese
Vitamin D 0.5 0.2 Romano cheese
Vitamin B1 0.037 0.013 Romano cheese
Vitamin B2 0.37 0.195 Romano cheese
Vitamin B3 0.077 0.104 Ricotta
Vitamin B5 0.424 0.213 Romano cheese
Vitamin B6 0.085 0.043 Romano cheese
Vitamin B12 1.12 0.34 Romano cheese
Vitamin K 2.2 1.1 Romano cheese
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 17.115 8.295 Ricotta
Monounsaturated Fat 7.838 3.627 Romano cheese
Polyunsaturated fat 0.593 0.385 Romano cheese
Tryptophan 0.429 0.125 Romano cheese
Threonine 1.171 0.517 Romano cheese
Isoleucine 1.685 0.589 Romano cheese
Leucine 3.071 1.221 Romano cheese
Lysine 2.941 1.338 Romano cheese
Methionine 0.852 0.281 Romano cheese
Phenylalanine 1.71 0.556 Romano cheese
Valine 2.183 0.692 Romano cheese
Histidine 1.231 0.459 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.