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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.

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Mozzarella 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +10.5%
Contains more Zinc +21.3%
Contains less Sodium -98.9%
Contains more Iron +208%
Contains more Calcium +45.6%
Contains more Magnesium +57.7%
Contains more Copper +11.1%
Contains more Phosphorus +45%
Equal in Potassium - 86
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 220% 9% 19% 9% 86% 225% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Contains more Potassium +10.5%
Contains more Zinc +21.3%
Contains less Sodium -98.9%
Contains more Iron +208%
Contains more Calcium +45.6%
Contains more Magnesium +57.7%
Contains more Copper +11.1%
Contains more Phosphorus +45%
Equal in Potassium - 86

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +24.6%
Contains more Vitamin B3 +55.8%
Contains more Folate +28.6%
Contains more Vitamin E +53.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +85%
Contains more Vitamin B12 +21.7%
Contains more Vitamin K +22.2%
Equal in Vitamin B2 - 0.37
Equal in Vitamin B6 - 0.085
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 3% 9% 5% 79% 3% 0% 19% 115% 5% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Contains more Vitamin A +24.6%
Contains more Vitamin B3 +55.8%
Contains more Folate +28.6%
Contains more Vitamin E +53.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +85%
Contains more Vitamin B12 +21.7%
Contains more Vitamin K +22.2%
Equal in Vitamin B2 - 0.37
Equal in Vitamin B6 - 0.085

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Mozzarella
28
Romano cheese
Mineral Summary Score
72
Mozzarella
122
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
165%
Mozzarella
191%
Romano cheese
Carbohydrates
3%
Mozzarella
4%
Romano cheese
Fats
79%
Mozzarella
124%
Romano cheese

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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)

All nutrients comparison - raw data values

Nutrient Mozzarella Romano cheese Opinion
Calories 280 387 Romano cheese
Protein 27.5 31.8 Romano cheese
Fats 17.1 26.94 Romano cheese
Vitamin C 0 0
Carbs 3.1 3.63 Romano cheese
Cholesterol 54 104 Mozzarella
Vitamin D 13 20 Romano cheese
Iron 0.25 0.77 Romano cheese
Calcium 731 1064 Romano cheese
Potassium 95 86 Mozzarella
Magnesium 26 41 Romano cheese
Sugar 1.23 0.73 Romano cheese
Fiber 0 0
Copper 0.027 0.03 Romano cheese
Zinc 3.13 2.58 Mozzarella
Starch
Phosphorus 524 760 Romano cheese
Sodium 16 1433 Mozzarella
Vitamin A 517 415 Mozzarella
Vitamin E 0.15 0.23 Romano cheese
Vitamin D 0.3 0.5 Romano cheese
Vitamin B1 0.02 0.037 Romano cheese
Vitamin B2 0.34 0.37 Romano cheese
Vitamin B3 0.12 0.077 Mozzarella
Vitamin B5 0.424 Romano cheese
Vitamin B6 0.08 0.085 Romano cheese
Vitamin B12 0.92 1.12 Romano cheese
Vitamin K 1.8 2.2 Romano cheese
Folate 9 7 Mozzarella
Trans Fat
Saturated Fat 10.867 17.115 Mozzarella
Monounsaturated Fat 4.844 7.838 Romano cheese
Polyunsaturated fat 0.509 0.593 Romano cheese
Tryptophan 0.429 Romano cheese
Threonine 1.171 Romano cheese
Isoleucine 1.685 Romano cheese
Leucine 3.071 Romano cheese
Lysine 2.941 Romano cheese
Methionine 0.852 Romano cheese
Phenylalanine 1.71 Romano cheese
Valine 2.183 Romano cheese
Histidine 1.231 Romano cheese
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.