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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.
  • Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of cottage cheese is 10.

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% 12% 1.6% 1.5% 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% 32% 4.6% 7.5% 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 +159.5%
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

All nutrients comparison - raw data values

Nutrient Cottage cheese Romano cheese DV% diff.
Calcium 83mg 1064mg 98%
Phosphorus 159mg 760mg 86%
Saturated fat 1.718g 17.115g 70%
Sodium 364mg 1433mg 46%
Protein 11.12g 31.8g 41%
Fats 4.3g 26.94g 35%
Cholesterol 17mg 104mg 29%
Vitamin B12 0.43µg 1.12µg 29%
Zinc 0.4mg 2.58mg 20%
Monounsaturated fat 0.778g 7.838g 18%
Vitamin B2 0.163mg 0.37mg 16%
Calories 98kcal 387kcal 14%
Iron 0.07mg 0.77mg 9%
Selenium 9.7µg 14.5µg 9%
Magnesium 8mg 41mg 8%
Vitamin A 37µg 96µg 7%
Vitamin B6 0.046mg 0.085mg 3%
Vitamin B5 0.557mg 0.424mg 3%
Polyunsaturated fat 0.123g 0.593g 3%
Vitamin K 0µg 2.2µg 2%
Vitamin D 0.1µg 0.5µg 2%
Vitamin D 3IU 20IU 2%
Choline 18.4mg 15.4mg 1%
Folate 12µg 7µg 1%
Vitamin B1 0.027mg 0.037mg 1%
Manganese 0.002mg 0.02mg 1%
Vitamin E 0.08mg 0.23mg 1%
Potassium 104mg 86mg 1%
Carbs 3.38g 3.63g 0%
Net carbs 3.38g 3.63g N/A
Sugar 2.67g 0.73g N/A
Copper 0.029mg 0.03mg 0%
Vitamin B3 0.099mg 0.077mg 0%
Tryptophan 0.147mg 0.429mg 0%
Threonine 0.5mg 1.171mg 0%
Isoleucine 0.591mg 1.685mg 0%
Leucine 1.116mg 3.071mg 0%
Lysine 0.934mg 2.941mg 0%
Methionine 0.269mg 0.852mg 0%
Phenylalanine 0.577mg 1.71mg 0%
Valine 0.748mg 2.183mg 0%
Histidine 0.326mg 1.231mg 0%

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%

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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.