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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +10.5%
Contains less Sodium -98.9%
Contains more Zinc +21.3%
Contains more Calcium +45.6%
Contains more Iron +208%
Contains more Magnesium +57.7%
Contains more Phosphorus +45%
Contains more Copper +11.1%
Equal in Potassium - 86
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 220% 10% 19% 225% 9% 3% 86% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains more Potassium +10.5%
Contains less Sodium -98.9%
Contains more Zinc +21.3%
Contains more Calcium +45.6%
Contains more Iron +208%
Contains more Magnesium +57.7%
Contains more Phosphorus +45%
Contains more Copper +11.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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

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 contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 1417mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 50mg)
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

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.