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Yogurt vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between Yogurt and Romano cheese

  • 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.
  • Yogurt contains less Cholesterol.

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

Infographic

Yogurt vs Romano cheese 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 Potassium +64%
Contains less Sodium -97.5%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +64%
Contains less Sodium -97.5%
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%

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.
Yogurt
1
:
Contains more Vitamin B3 +170.1%
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 +∞%
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 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
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 +170.1%
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 +∞%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +175.3%
Contains more Protein +212.1%
Contains more Fats +6807.7%
Contains more Other +833.3%
Equal in Carbs - 3.63
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +175.3%
Contains more Protein +212.1%
Contains more Fats +6807.7%
Contains more Other +833.3%
Equal in Carbs - 3.63

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Romano cheese
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 Yogurt Romano cheese Opinion
Net carbs 3.6g 3.63g Romano cheese
Protein 10.19g 31.8g Romano cheese
Fats 0.39g 26.94g Romano cheese
Carbs 3.6g 3.63g Romano cheese
Calories 59kcal 387kcal Romano cheese
Sugar 3.24g 0.73g Romano cheese
Calcium 110mg 1064mg Romano cheese
Iron 0.07mg 0.77mg Romano cheese
Magnesium 11mg 41mg Romano cheese
Phosphorus 135mg 760mg Romano cheese
Potassium 141mg 86mg Yogurt
Sodium 36mg 1433mg Yogurt
Zinc 0.52mg 2.58mg Romano cheese
Copper 0.017mg 0.03mg Romano cheese
Manganese 0.009mg 0.02mg Romano cheese
Selenium 9.7µg 14.5µg Romano cheese
Vitamin A 4IU 415IU Romano cheese
Vitamin A RAE 1µg 96µg Romano cheese
Vitamin E 0.01mg 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.023mg 0.037mg Romano cheese
Vitamin B2 0.278mg 0.37mg Romano cheese
Vitamin B3 0.208mg 0.077mg Yogurt
Vitamin B5 0.331mg 0.424mg Romano cheese
Vitamin B6 0.063mg 0.085mg Romano cheese
Folate 7µg 7µg
Vitamin B12 0.75µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg 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 5mg 104mg Yogurt
Trans Fat 0.006g Romano cheese
Saturated Fat 0.117g 17.115g Yogurt
Monounsaturated Fat 0.053g 7.838g Romano cheese
Polyunsaturated fat 0.012g 0.593g 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
Yogurt 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
17%
Yogurt
28%
Romano cheese
Minerals Daily Need Coverage Score
19%
Yogurt
106%
Romano cheese

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