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  6. Cottage cheese vs. Romano cheese

Cottage cheese vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between Cottage cheese and Romano cheese

  • The amount of Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin B2, Iron, and Selenium in Romano cheese is higher than in Cottage cheese.
  • Romano cheese covers your daily Calcium needs 98% more than Cottage cheese.
  • Cottage cheese contains less Sodium.

Specific food types used in this comparison are Cheese, cottage, creamed, large or small curd and Cheese, romano.

Infographic

Cottage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +20.9%
Contains less SodiumSodium -74.6%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +1181.9%
Contains more IronIron +1000%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +378%
Contains more ManganeseManganese +900%
Contains more SeleniumSelenium +49.5%
~equal in Copper ~0.03mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more FolateFolate +71.4%
Contains more CholineCholine +19.5%
Contains more Vitamin AVitamin A +196.4%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +127%
Contains more Vitamin B6Vitamin B6 +84.8%
Contains more Vitamin B12Vitamin B12 +160.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 WaterWater +158.1%
Contains more ProteinProtein +186%
Contains more FatsFats +526.5%
Contains more OtherOther +376.6%
~equal in Carbs ~3.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated Fat -90%
Contains more Mono. FatMonounsaturated Fat +907.5%
Contains more Poly. FatPolyunsaturated fat +382.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Romano cheese Opinion
Calories 98kcal 387kcal Romano cheese
Protein 11.12g 31.8g Romano cheese
Fats 4.3g 26.94g Romano cheese
Net carbs 3.38g 3.63g Romano cheese
Carbs 3.38g 3.63g Romano cheese
Cholesterol 17mg 104mg Cottage cheese
Vitamin D 3IU 20IU Romano cheese
Magnesium 8mg 41mg Romano cheese
Calcium 83mg 1064mg Romano cheese
Potassium 104mg 86mg Cottage cheese
Iron 0.07mg 0.77mg Romano cheese
Sugar 2.67g 0.73g Romano cheese
Copper 0.029mg 0.03mg Romano cheese
Zinc 0.4mg 2.58mg Romano cheese
Phosphorus 159mg 760mg Romano cheese
Sodium 364mg 1433mg Cottage cheese
Vitamin A 140IU 415IU Romano cheese
Vitamin A 37µg 96µg Romano cheese
Vitamin E 0.08mg 0.23mg Romano cheese
Vitamin D 0.1µg 0.5µg Romano cheese
Manganese 0.002mg 0.02mg Romano cheese
Selenium 9.7µg 14.5µg Romano cheese
Vitamin B1 0.027mg 0.037mg Romano cheese
Vitamin B2 0.163mg 0.37mg Romano cheese
Vitamin B3 0.099mg 0.077mg Cottage cheese
Vitamin B5 0.557mg 0.424mg Cottage cheese
Vitamin B6 0.046mg 0.085mg Romano cheese
Vitamin B12 0.43µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Folate 12µg 7µg Cottage cheese
Choline 18.4mg 15.4mg Cottage cheese
Saturated Fat 1.718g 17.115g Cottage cheese
Monounsaturated Fat 0.778g 7.838g Romano cheese
Polyunsaturated fat 0.123g 0.593g Romano cheese
Tryptophan 0.147mg 0.429mg Romano cheese
Threonine 0.5mg 1.171mg Romano cheese
Isoleucine 0.591mg 1.685mg Romano cheese
Leucine 1.116mg 3.071mg Romano cheese
Lysine 0.934mg 2.941mg Romano cheese
Methionine 0.269mg 0.852mg Romano cheese
Phenylalanine 0.577mg 1.71mg Romano cheese
Valine 0.748mg 2.183mg Romano cheese
Histidine 0.326mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Cottage cheese
27%
Romano cheese
Minerals Daily Need Coverage Score
23%
Cottage 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 Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.94g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 1069mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 15.397g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 17)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $2.6)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.