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

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Important differences between Parmigiano-Reggiano and Romano cheese

  • Romano cheese has less Vitamin B12, Copper, Zinc, Vitamin B2, Vitamin A RAE, and Selenium.
  • 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.

Infographic

Parmigiano-Reggiano 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 Iron +16.9%
Contains more Potassium +45.3%
Contains more Zinc +50%
Contains more Copper +693.3%
Equal in Calcium - 1064
Equal in Magnesium - 41
Equal in Phosphorus - 760
Equal in Sodium - 1433
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains more Iron +16.9%
Contains more Potassium +45.3%
Contains more Zinc +50%
Contains more Copper +693.3%
Equal in Calcium - 1064
Equal in Magnesium - 41
Equal in Phosphorus - 760
Equal in Sodium - 1433

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 +45.8%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +101.8%
Contains more Vitamin E +35.3%
Contains more Vitamin D +25%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +29.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 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 +45.8%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +101.8%
Contains more Vitamin E +35.3%
Contains more Vitamin D +25%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +29.4%

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.
Parmigiano-Reggiano Romano cheese
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Romano cheese Opinion
Net carbs 1.37g 3.63g Romano cheese
Protein 20g 31.8g Romano cheese
Fats 20g 26.94g Romano cheese
Carbs 1.37g 3.63g Romano cheese
Calories 265kcal 387kcal Romano cheese
Starch g g
Fructose g g
Sugar 0g 0.73g Parmigiano-Reggiano
Fiber 0g 0g
Calcium 1109mg 1064mg Parmigiano-Reggiano
Iron 0.9mg 0.77mg Parmigiano-Reggiano
Magnesium 38mg 41mg Romano cheese
Phosphorus 729mg 760mg Romano cheese
Potassium 125mg 86mg Parmigiano-Reggiano
Sodium 1529mg 1433mg Romano cheese
Zinc 3.87mg 2.58mg Parmigiano-Reggiano
Copper 0.238mg 0.03mg Parmigiano-Reggiano
Vitamin A 605IU 415IU Parmigiano-Reggiano
Vitamin E 0.17mg 0.23mg Romano cheese
Vitamin D 15IU 20IU Romano cheese
Vitamin D 0.4µg 0.5µg Romano cheese
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.037mg Romano cheese
Vitamin B2 0.486mg 0.37mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.077mg Parmigiano-Reggiano
Vitamin B5 0.325mg 0.424mg Romano cheese
Vitamin B6 0.049mg 0.085mg Romano cheese
Folate 10µg 7µg Parmigiano-Reggiano
Vitamin B12 2.26µg 1.12µg Parmigiano-Reggiano
Vitamin K 1.7µg 2.2µg Romano cheese
Tryptophan 0.24mg 0.429mg Romano cheese
Threonine 1.519mg 1.171mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.685mg Romano cheese
Leucine 2.983mg 3.071mg Romano cheese
Lysine 2.459mg 2.941mg Romano cheese
Methionine 0.369mg 0.852mg Romano cheese
Phenylalanine 1.604mg 1.71mg Romano cheese
Valine 1.498mg 2.183mg Romano cheese
Histidine 0.752mg 1.231mg Romano cheese
Cholesterol 88mg 104mg Parmigiano-Reggiano
Trans Fat g g
Saturated Fat 13.317g 17.115g Parmigiano-Reggiano
Monounsaturated Fat 6.098g 7.838g Romano cheese
Polyunsaturated fat 0.462g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano 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
42
Parmigiano-Reggiano
28
Romano cheese
Mineral Summary Score
138
Parmigiano-Reggiano
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
120%
Parmigiano-Reggiano
191%
Romano cheese
Carbohydrates
1%
Parmigiano-Reggiano
4%
Romano cheese
Fats
92%
Parmigiano-Reggiano
124%
Romano cheese

Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 96mg)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.73g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated Fat (difference - 3.798g)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $1.4)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.