Mozzarella vs. Romano cheese — In-Depth Nutrition Comparison
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A recap on differences between mozzarella and romano cheese
- Romano cheese is higher than mozzarella in phosphorus, calcium, vitamin B12, iron, and monounsaturated fat.
- Romano cheese covers your daily sodium needs 62% more than mozzarella.
- The amount of saturated fat in mozzarella is lower.
Food varieties used in this article are Cheese, mozzarella, low sodium and Cheese, romano.
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 ZincZinc | +21.3% |
| Contains less SodiumSodium | -98.9% |
| Contains more MagnesiumMagnesium | +57.7% |
| Contains more CalciumCalcium | +45.6% |
| Contains more IronIron | +208% |
| Contains more CopperCopper | +11.1% |
| Contains more PhosphorusPhosphorus | +45% |
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 AVitamin A | +42.7% |
| Contains more Vitamin B3Vitamin B3 | +55.8% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +19.5% |
| Contains more Vitamin EVitamin E | +53.3% |
| Contains more Vitamin DVitamin D | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +85% |
| Contains more Vitamin B12Vitamin B12 | +21.7% |
| Contains more Vitamin KVitamin K | +22.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +61.4% |
| Contains more ProteinProtein | +15.6% |
| Contains more FatsFats | +57.5% |
| Contains more CarbsCarbs | +17.1% |
| Contains more OtherOther | +180% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.867 g
Monounsaturated fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
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 | -36.5% |
| Contains more Mono. FatMonounsaturated fat | +61.8% |
| Contains more Poly. FatPolyunsaturated fat | +16.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 16mg | 1433mg | 62% |
| Phosphorus | 524mg | 760mg | 34% |
| Calcium | 731mg | 1064mg | 33% |
| Saturated fat | 10.867g | 17.115g | 28% |
| Cholesterol | 54mg | 104mg | 17% |
| Fats | 17.1g | 26.94g | 15% |
| Protein | 27.5g | 31.8g | 9% |
| Vitamin B12 | 0.92µg | 1.12µg | 8% |
| Vitamin B5 | 0.424mg | 8% | |
| Iron | 0.25mg | 0.77mg | 7% |
| Monounsaturated fat | 4.844g | 7.838g | 7% |
| Zinc | 3.13mg | 2.58mg | 5% |
| Vitamin A | 137µg | 96µg | 5% |
| Calories | 280kcal | 387kcal | 5% |
| Magnesium | 26mg | 41mg | 4% |
| Selenium | 15.7µg | 14.5µg | 2% |
| Vitamin B2 | 0.34mg | 0.37mg | 2% |
| Folate | 9µg | 7µg | 1% |
| Choline | 18.4mg | 15.4mg | 1% |
| Polyunsaturated fat | 0.509g | 0.593g | 1% |
| Vitamin B1 | 0.02mg | 0.037mg | 1% |
| Manganese | 0.02mg | 1% | |
| Vitamin D | 13IU | 20IU | 1% |
| Vitamin E | 0.15mg | 0.23mg | 1% |
| Vitamin D | 0.3µg | 0.5µg | 1% |
| Net carbs | 3.1g | 3.63g | N/A |
| Carbs | 3.1g | 3.63g | 0% |
| Potassium | 95mg | 86mg | 0% |
| Sugar | 1.23g | 0.73g | N/A |
| Copper | 0.027mg | 0.03mg | 0% |
| Vitamin B3 | 0.12mg | 0.077mg | 0% |
| Vitamin B6 | 0.08mg | 0.085mg | 0% |
| Vitamin K | 1.8µg | 2.2µg | 0% |
| Tryptophan | 0.429mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.685mg | 0% | |
| Leucine | 3.071mg | 0% | |
| Lysine | 2.941mg | 0% | |
| Methionine | 0.852mg | 0% | |
| Phenylalanine | 1.71mg | 0% | |
| Valine | 2.183mg | 0% | |
| Histidine | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
23%
26%
Minerals Daily Need Coverage Score
66%
106%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 0.5g)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Mozzarella is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Mozzarella contains less Sodium (difference - 1417mg)
Which food is lower in Saturated fat?
Mozzarella is lower in Saturated fat (difference - 6.248g)
Which food is cheaper?
Mozzarella is cheaper (difference - $2.6)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)