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  6. Romano cheese vs. Butter

Romano cheese vs. Butter — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and butter

  • Romano cheese has more phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc; however, butter is higher in vitamin A.
  • Butter covers your daily need for saturated fat, 167% more than romano cheese.
  • Romano cheese has 130 times more sodium than butter. While romano cheese has 1433mg of sodium, butter has only 11mg.
  • The glycemic index of romano cheese is higher.

These are the specific foods used in this comparison Cheese, romano and Butter, without salt.

Infographic

Romano cheese vs Butter 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1950%
Contains more CalciumCalcium +4333.3%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +3750%
Contains more CopperCopper +87.5%
Contains more ZincZinc +2766.7%
Contains more PhosphorusPhosphorus +3066.7%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +1350%
Contains less SodiumSodium -99.2%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Butter
Butter
4
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +988.2%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B5Vitamin B5 +285.5%
Contains more Vitamin B6Vitamin B6 +2733.3%
Contains more Vitamin B12Vitamin B12 +558.8%
Contains more FolateFolate +133.3%
Contains more Vitamin AVitamin A +612.5%
Contains more Vitamin EVitamin E +908.7%
Contains more Vitamin KVitamin K +218.2%
Contains more CholineCholine +22.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +3641.2%
Contains more CarbsCarbs +5950%
Contains more WaterWater +72.3%
Contains more OtherOther +16700%
Contains more FatsFats +201.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -66.1%
Contains more Mono. FatMonounsaturated fat +198.9%
Contains more Poly. FatPolyunsaturated fat +407.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Butter
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Butter DV% diff.
Saturated fat 17.115g 50.489g 152%
Phosphorus 760mg 24mg 105%
Calcium 1064mg 24mg 104%
Fats 26.94g 81.11g 83%
Vitamin A 96µg 684µg 65%
Protein 31.8g 0.85g 62%
Sodium 1433mg 11mg 62%
Vitamin B12 1.12µg 0.17µg 40%
Monounsaturated fat 7.838g 23.43g 39%
Cholesterol 104mg 215mg 37%
Vitamin B2 0.37mg 0.034mg 26%
Selenium 14.5µg 1µg 25%
Zinc 2.58mg 0.09mg 23%
Calories 387kcal 717kcal 17%
Polyunsaturated fat 0.593g 3.01g 16%
Vitamin E 0.23mg 2.32mg 14%
Iron 0.77mg 0.02mg 9%
Magnesium 41mg 2mg 9%
Vitamin B5 0.424mg 0.11mg 6%
Vitamin B6 0.085mg 0.003mg 6%
Vitamin K 2.2µg 7µg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.037mg 0.005mg 3%
Vitamin D 20IU 0IU 3%
Copper 0.03mg 0.016mg 2%
Potassium 86mg 24mg 2%
Carbs 3.63g 0.06g 1%
Choline 15.4mg 18.8mg 1%
Folate 7µg 3µg 1%
Manganese 0.02mg 0.004mg 1%
Net carbs 3.63g 0.06g N/A
Sugar 0.73g 0.06g N/A
Vitamin B3 0.077mg 0.042mg 0%
Tryptophan 0.429mg 0.012mg 0%
Threonine 1.171mg 0.038mg 0%
Isoleucine 1.685mg 0.051mg 0%
Leucine 3.071mg 0.083mg 0%
Lysine 2.941mg 0.067mg 0%
Methionine 0.852mg 0.021mg 0%
Phenylalanine 1.71mg 0.041mg 0%
Valine 2.183mg 0.057mg 0%
Histidine 1.231mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Romano cheese
26%
Butter
Minerals Daily Need Coverage Score
106%
Romano cheese
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 111mg)
Which food is lower in Saturated fat?
Romano cheese
Romano cheese is lower in Saturated fat (difference - 33.374g)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 1422mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 27)
Which food is cheaper?
Butter
Butter is cheaper (difference - $3)

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.