Parmigiano-Reggiano vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between parmigiano-Reggiano and romano cheese

Parmigiano-Reggiano has more vitamin B12, copper, zinc, vitamin B2, vitamin A, and selenium; however, romano cheese has more protein and fats.
Parmigiano-Reggiano's daily need coverage for vitamin B12 is 48% more.
Parmigiano-Reggiano has 8 times more copper than romano cheese. Parmigiano-Reggiano has 0.238mg of copper, while romano cheese has 0.03mg.
Parmigiano-Reggiano is lower in cholesterol.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Cheese, romano.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Parmigiano-Reggiano

Romano cheese

Contains more PotassiumPotassium	+45.3%
Contains more IronIron	+16.9%
Contains more CopperCopper	+693.3%
Contains more ZincZinc	+50%
Contains more ManganeseManganese	+325%
Contains more SeleniumSelenium	+22.1%

~equal in Magnesium ~41mg

~equal in Calcium ~1064mg

~equal in Phosphorus ~760mg

~equal in Sodium ~1433mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Parmigiano-Reggiano

Romano cheese

Contains more Vitamin AVitamin A	+66.7%
Contains more Vitamin B2Vitamin B2	+31.4%
Contains more Vitamin B3Vitamin B3	+48.1%
Contains more Vitamin B12Vitamin B12	+101.8%
Contains more FolateFolate	+42.9%

Contains more Vitamin DVitamin D	+25%
Contains more Vitamin EVitamin E	+35.3%
Contains more Vitamin B1Vitamin B1	+27.6%
Contains more Vitamin B5Vitamin B5	+30.5%
Contains more Vitamin B6Vitamin B6	+73.5%
Contains more Vitamin KVitamin K	+29.4%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.26µg	1.12µg	48%
Protein	20g	31.8g	24%
Copper	0.238mg	0.03mg	23%
Saturated fat	13.317g	17.115g	17%
Zinc	3.87mg	2.58mg	12%
Fats	20g	26.94g	11%
Vitamin B2	0.486mg	0.37mg	9%
Vitamin A	160µg	96µg	7%
Calories	265kcal	387kcal	6%
Selenium	17.7µg	14.5µg	6%
Cholesterol	88mg	104mg	5%
Calcium	1109mg	1064mg	5%
Phosphorus	729mg	760mg	4%
Sodium	1529mg	1433mg	4%
Monounsaturated fat	6.098g	7.838g	4%
Manganese	0.085mg	0.02mg	3%
Vitamin B6	0.049mg	0.085mg	3%
Iron	0.9mg	0.77mg	2%
Vitamin B5	0.325mg	0.424mg	2%
Carbs	1.37g	3.63g	1%
Vitamin D*	15 IU	20 IU	1%
Vitamin D	0.4µg	0.5µg	1%
Magnesium	38mg	41mg	1%
Potassium	125mg	86mg	1%
Vitamin B1	0.029mg	0.037mg	1%
Folate	10µg	7µg	1%
Choline	20.7mg	15.4mg	1%
Polyunsaturated fat	0.462g	0.593g	1%
Protein per 100 calories	7.5g	8.2g	N/A
Calories per 10 g protein	133kcal	122kcal	N/A
Weight per 100 calories	38g	26g	N/A
Unsaturated / Saturated Fat ratio	0.49	0.49	N/A
Net carbs	1.37g	3.63g	N/A
Sugar	0g	0.73g	N/A
Vitamin E	0.17mg	0.23mg	0%
Vitamin B3	0.114mg	0.077mg	0%
Vitamin K	1.7µg	2.2µg	0%
Tryptophan	0.24mg	0.429mg	0%
Threonine	1.519mg	1.171mg	0%
Isoleucine	1.2mg	1.685mg	0%
Leucine	2.983mg	3.071mg	0%
Lysine	2.459mg	2.941mg	0%
Methionine	0.369mg	0.852mg	0%
Phenylalanine	1.604mg	1.71mg	0%
Valine	1.498mg	2.183mg	0%
Histidine	0.752mg	1.231mg	0%