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  6. Cheddar Cheese vs. Romano cheese

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

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What are the differences between Cheddar Cheese and Romano cheese?

  • Cheddar Cheese is higher in Vitamin A RAE, Selenium, and Zinc, however, Romano cheese is richer in Phosphorus, Calcium, and Iron.
  • Romano cheese's daily need coverage for Phosphorus is 44% more.
  • Romano cheese contains 4 times less Folate than Cheddar Cheese. Cheddar Cheese contains 27µg of Folate, while Romano cheese contains 7µg.
  • Romano cheese has less Saturated Fat.

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

Infographic

Cheddar Cheese vs Romano 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.
Cheddar Cheese
Cheddar Cheese
4
:
5
Romano cheese
Romano cheese
Contains less Sodium -54.4%
Contains more Zinc +41.1%
Contains more Manganese +35%
Contains more Selenium +96.6%
Contains more Calcium +49.9%
Contains more Iron +450%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Potassium +13.2%
Equal in Copper - 0.03
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains less Sodium -54.4%
Contains more Zinc +41.1%
Contains more Manganese +35%
Contains more Selenium +96.6%
Contains more Calcium +49.9%
Contains more Iron +450%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Potassium +13.2%
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.
Cheddar Cheese
Cheddar Cheese
6
:
5
Romano cheese
Romano cheese
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%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Equal in Vitamin B5 - 0.424
Equal in Vitamin B12 - 1.12
Equal in Vitamin K - 2.2
Cheddar Cheese
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%
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%
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%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Equal in Vitamin B5 - 0.424
Equal in Vitamin B12 - 1.12
Equal in Vitamin K - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
3
Romano cheese
Romano cheese
Contains more Fats +23.6%
Contains more Water +19.8%
Contains more Protein +39%
Contains more Carbs +17.5%
Contains more Other +81.1%
Cheddar Cheese
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
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
Contains more Fats +23.6%
Contains more Water +19.8%
Contains more Protein +39%
Contains more Carbs +17.5%
Contains more Other +81.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
1
Romano cheese
Romano cheese
Contains more Monounsaturated Fat +18%
Contains more Polyunsaturated fat +139.6%
Equal in Saturated Fat - 17.115
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains more Monounsaturated Fat +18%
Contains more Polyunsaturated fat +139.6%
Equal in Saturated Fat - 17.115

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar Cheese Romano 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 Cheddar Cheese Romano cheese Opinion
Net carbs 3.09g 3.63g Romano cheese
Protein 22.87g 31.8g Romano cheese
Fats 33.31g 26.94g Cheddar Cheese
Carbs 3.09g 3.63g Romano cheese
Calories 404kcal 387kcal Cheddar Cheese
Sugar 0.48g 0.73g Cheddar Cheese
Calcium 710mg 1064mg Romano cheese
Iron 0.14mg 0.77mg Romano cheese
Magnesium 27mg 41mg Romano cheese
Phosphorus 455mg 760mg Romano cheese
Potassium 76mg 86mg Romano cheese
Sodium 653mg 1433mg Cheddar Cheese
Zinc 3.64mg 2.58mg Cheddar Cheese
Copper 0.03mg 0.03mg
Manganese 0.027mg 0.02mg Cheddar Cheese
Selenium 28.5µg 14.5µg Cheddar Cheese
Vitamin A 1242IU 415IU Cheddar Cheese
Vitamin A RAE 330µg 96µg Cheddar Cheese
Vitamin E 0.71mg 0.23mg Cheddar Cheese
Vitamin D 24IU 20IU Cheddar Cheese
Vitamin D 0.6µg 0.5µg Cheddar Cheese
Vitamin B1 0.029mg 0.037mg Romano cheese
Vitamin B2 0.428mg 0.37mg Cheddar Cheese
Vitamin B3 0.059mg 0.077mg Romano cheese
Vitamin B5 0.41mg 0.424mg Romano cheese
Vitamin B6 0.066mg 0.085mg Romano cheese
Folate 27µg 7µg Cheddar Cheese
Vitamin B12 1.1µg 1.12µg Romano cheese
Vitamin K 2.4µg 2.2µg Cheddar Cheese
Tryptophan 0.547mg 0.429mg Cheddar Cheese
Threonine 1.044mg 1.171mg Romano cheese
Isoleucine 1.206mg 1.685mg Romano cheese
Leucine 1.939mg 3.071mg Romano cheese
Lysine 1.025mg 2.941mg Romano cheese
Methionine 0.547mg 0.852mg Romano cheese
Phenylalanine 1.074mg 1.71mg Romano cheese
Valine 1.404mg 2.183mg Romano cheese
Histidine 0.547mg 1.231mg Romano cheese
Cholesterol 99mg 104mg Cheddar Cheese
Trans Fat 0.917g Romano cheese
Saturated Fat 18.867g 17.115g Romano cheese
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 7.838g Cheddar Cheese
Polyunsaturated fat 1.421g 0.593g 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
Cheddar Cheese Romano 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
35%
Cheddar Cheese
28%
Romano cheese
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
106%
Romano 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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.