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Ricotta vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between Ricotta and Romano cheese

  • Romano cheese is richer than Ricotta in Phosphorus, Calcium, Vitamin B12, Vitamin B2, Zinc, Magnesium, and Monounsaturated Fat.
  • Daily need coverage for Phosphorus from Romano cheese is 86% higher.
  • Ricotta contains less Cholesterol.

Food types used in this article are Cheese, ricotta, whole milk and Cheese, romano.

Infographic

Ricotta 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.
Contains more Potassium +22.1%
Contains less Sodium -94.1%
Contains more Calcium +414%
Contains more Iron +102.6%
Contains more Magnesium +272.7%
Contains more Phosphorus +381%
Contains more Zinc +122.4%
Contains more Copper +42.9%
Contains more Manganese +233.3%
Equal in Selenium - 14.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +22.1%
Contains less Sodium -94.1%
Contains more Calcium +414%
Contains more Iron +102.6%
Contains more Magnesium +272.7%
Contains more Phosphorus +381%
Contains more Zinc +122.4%
Contains more Copper +42.9%
Contains more Manganese +233.3%
Equal in Selenium - 14.5

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.
:
Contains more Vitamin B3 +35.1%
Contains more Folate +71.4%
Contains more Vitamin E +109.1%
Contains more Vitamin D +150%
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%
Equal in Vitamin A - 415
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
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 B3 +35.1%
Contains more Folate +71.4%
Contains more Vitamin E +109.1%
Contains more Vitamin D +150%
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%
Equal in Vitamin A - 415

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +132%
Contains more Protein +182.4%
Contains more Fats +107.6%
Contains more Carbs +19.4%
Contains more Other +558.8%
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
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 Water +132%
Contains more Protein +182.4%
Contains more Fats +107.6%
Contains more Carbs +19.4%
Contains more Other +558.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.5%
Contains more Monounsaturated Fat +116.1%
Contains more Polyunsaturated fat +54%
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -51.5%
Contains more Monounsaturated Fat +116.1%
Contains more Polyunsaturated fat +54%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Romano cheese Opinion
Net carbs 3.04g 3.63g Romano cheese
Protein 11.26g 31.8g Romano cheese
Fats 12.98g 26.94g Romano cheese
Carbs 3.04g 3.63g Romano cheese
Calories 174kcal 387kcal Romano cheese
Sugar 0.27g 0.73g Ricotta
Calcium 207mg 1064mg Romano cheese
Iron 0.38mg 0.77mg Romano cheese
Magnesium 11mg 41mg Romano cheese
Phosphorus 158mg 760mg Romano cheese
Potassium 105mg 86mg Ricotta
Sodium 84mg 1433mg Ricotta
Zinc 1.16mg 2.58mg Romano cheese
Copper 0.021mg 0.03mg Romano cheese
Manganese 0.006mg 0.02mg Romano cheese
Selenium 14.5µg 14.5µg
Vitamin A 445IU 415IU Ricotta
Vitamin A RAE 120µg 96µg Ricotta
Vitamin E 0.11mg 0.23mg Romano cheese
Vitamin D 10IU 20IU Romano cheese
Vitamin D 0.2µg 0.5µg Romano cheese
Vitamin B1 0.013mg 0.037mg Romano cheese
Vitamin B2 0.195mg 0.37mg Romano cheese
Vitamin B3 0.104mg 0.077mg Ricotta
Vitamin B5 0.213mg 0.424mg Romano cheese
Vitamin B6 0.043mg 0.085mg Romano cheese
Folate 12µg 7µg Ricotta
Vitamin B12 0.34µg 1.12µg Romano cheese
Vitamin K 1.1µg 2.2µg Romano cheese
Tryptophan 0.125mg 0.429mg Romano cheese
Threonine 0.517mg 1.171mg Romano cheese
Isoleucine 0.589mg 1.685mg Romano cheese
Leucine 1.221mg 3.071mg Romano cheese
Lysine 1.338mg 2.941mg Romano cheese
Methionine 0.281mg 0.852mg Romano cheese
Phenylalanine 0.556mg 1.71mg Romano cheese
Valine 0.692mg 2.183mg Romano cheese
Histidine 0.459mg 1.231mg Romano cheese
Cholesterol 51mg 104mg Ricotta
Saturated Fat 8.295g 17.115g Ricotta
Monounsaturated Fat 3.627g 7.838g Romano cheese
Polyunsaturated fat 0.385g 0.593g Romano cheese

Which food is preferable for your diet?

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

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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
14%
Ricotta
28%
Romano cheese
Minerals Daily Need Coverage Score
29%
Ricotta
106%
Romano cheese

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 lower in Sugar?
Ricotta
Ricotta is lower in Sugar (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 Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 8.82g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $2.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.