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  6. Mozzarella vs. Romano cheese

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

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 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%
~equal in Potassium ~86mg
~equal in Selenium ~14.5µg

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% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 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 AVitamin A +24.6%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.37mg
~equal in Vitamin B6 ~0.085mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +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
67% 30% 3%
Saturated Fat: Sat. Fat 10.867 g
Monounsaturated Fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 -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.
Mozzarella 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 price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Romano cheese Opinion
Calories 280kcal 387kcal Romano cheese
Protein 27.5g 31.8g Romano cheese
Fats 17.1g 26.94g Romano cheese
Net carbs 3.1g 3.63g Romano cheese
Carbs 3.1g 3.63g Romano cheese
Cholesterol 54mg 104mg Mozzarella
Vitamin D 13IU 20IU Romano cheese
Magnesium 26mg 41mg Romano cheese
Calcium 731mg 1064mg Romano cheese
Potassium 95mg 86mg Mozzarella
Iron 0.25mg 0.77mg Romano cheese
Sugar 1.23g 0.73g Romano cheese
Copper 0.027mg 0.03mg Romano cheese
Zinc 3.13mg 2.58mg Mozzarella
Phosphorus 524mg 760mg Romano cheese
Sodium 16mg 1433mg Mozzarella
Vitamin A 517IU 415IU Mozzarella
Vitamin A 137µg 96µg Mozzarella
Vitamin E 0.15mg 0.23mg Romano cheese
Vitamin D 0.3µg 0.5µg Romano cheese
Manganese 0.02mg Romano cheese
Selenium 15.7µg 14.5µg Mozzarella
Vitamin B1 0.02mg 0.037mg Romano cheese
Vitamin B2 0.34mg 0.37mg Romano cheese
Vitamin B3 0.12mg 0.077mg Mozzarella
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.08mg 0.085mg Romano cheese
Vitamin B12 0.92µg 1.12µg Romano cheese
Vitamin K 1.8µg 2.2µg Romano cheese
Folate 9µg 7µg Mozzarella
Choline 18.4mg 15.4mg Mozzarella
Saturated Fat 10.867g 17.115g Mozzarella
Monounsaturated Fat 4.844g 7.838g Romano cheese
Polyunsaturated fat 0.509g 0.593g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Mozzarella
27%
Romano cheese
Minerals Daily Need Coverage Score
66%
Mozzarella
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 - 0.5g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 1417mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 6.248g)
Which food is cheaper?
Mozzarella
Mozzarella 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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.