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Romano cheese vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between Romano cheese and Yogurt

  • Romano cheese is richer than Yogurt in Calcium, Phosphorus, Zinc, Vitamin B12, Vitamin A RAE, Iron, and Selenium.
  • Daily need coverage for Calcium from Romano cheese is 95% higher.
  • Romano cheese contains 146 times more Saturated Fat than Yogurt. Romano cheese contains 17.115g of Saturated Fat, while Yogurt contains 0.117g.

Food types used in this article are Cheese, romano and Yogurt, Greek, plain, nonfat.

Infographic

Romano cheese vs Yogurt 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 +867.3%
Contains more Iron +1000%
Contains more Magnesium +272.7%
Contains more Phosphorus +463%
Contains more Zinc +396.2%
Contains more Copper +76.5%
Contains more Manganese +122.2%
Contains more Selenium +49.5%
Contains more Potassium +64%
Contains less Sodium -97.5%
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 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +867.3%
Contains more Iron +1000%
Contains more Magnesium +272.7%
Contains more Phosphorus +463%
Contains more Zinc +396.2%
Contains more Copper +76.5%
Contains more Manganese +122.2%
Contains more Selenium +49.5%
Contains more Potassium +64%
Contains less Sodium -97.5%

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.
:
1
Yogurt
Contains more Vitamin A +10275%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +34.9%
Contains more Vitamin B12 +49.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +170.1%
Equal in Folate - 7
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 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +10275%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +34.9%
Contains more Vitamin B12 +49.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +170.1%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +212.1%
Contains more Fats +6807.7%
Contains more Other +833.3%
Contains more Water +175.3%
Equal in Carbs - 3.6
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
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +212.1%
Contains more Fats +6807.7%
Contains more Other +833.3%
Contains more Water +175.3%
Equal in Carbs - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +14688.7%
Contains more Polyunsaturated fat +4841.7%
Contains less Saturated Fat -99.3%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +14688.7%
Contains more Polyunsaturated fat +4841.7%
Contains less Saturated Fat -99.3%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Yogurt Opinion
Net carbs 3.63g 3.6g Romano cheese
Protein 31.8g 10.19g Romano cheese
Fats 26.94g 0.39g Romano cheese
Carbs 3.63g 3.6g Romano cheese
Calories 387kcal 59kcal Romano cheese
Sugar 0.73g 3.24g Romano cheese
Calcium 1064mg 110mg Romano cheese
Iron 0.77mg 0.07mg Romano cheese
Magnesium 41mg 11mg Romano cheese
Phosphorus 760mg 135mg Romano cheese
Potassium 86mg 141mg Yogurt
Sodium 1433mg 36mg Yogurt
Zinc 2.58mg 0.52mg Romano cheese
Copper 0.03mg 0.017mg Romano cheese
Manganese 0.02mg 0.009mg Romano cheese
Selenium 14.5µg 9.7µg Romano cheese
Vitamin A 415IU 4IU Romano cheese
Vitamin A RAE 96µg 1µg Romano cheese
Vitamin E 0.23mg 0.01mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.023mg Romano cheese
Vitamin B2 0.37mg 0.278mg Romano cheese
Vitamin B3 0.077mg 0.208mg Yogurt
Vitamin B5 0.424mg 0.331mg Romano cheese
Vitamin B6 0.085mg 0.063mg Romano cheese
Folate 7µg 7µg
Vitamin B12 1.12µg 0.75µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 104mg 5mg Yogurt
Trans Fat 0.006g Romano cheese
Saturated Fat 17.115g 0.117g Yogurt
Monounsaturated Fat 7.838g 0.053g Romano cheese
Polyunsaturated fat 0.593g 0.012g Romano cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
106%
Romano cheese
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 1397mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 16.998g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 8)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.51g)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.