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Romano cheese vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between romano cheese and cheese?

  • Romano cheese is higher in phosphorus, calcium, protein, and iron; however, cheese is richer in vitamin A, selenium, fats, and zinc.
  • Romano cheese's daily need coverage for phosphorus is 44% more.
  • Cheese contains 6 times less iron than romano cheese. Romano cheese contains 0.77mg of iron, while cheese contains 0.14mg.
  • Cheese has less sodium.
  • Cheese has a lower glycemic index (0) than romano cheese (27).

We used Cheese, romano and Cheese, cheddar types in this article.

Infographic

Romano cheese vs Cheese infographic
Infographic link

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.
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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +51.9%
Contains more CalciumCalcium +49.9%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +450%
Contains more PhosphorusPhosphorus +67%
Contains more ZincZinc +41.1%
Contains less SodiumSodium -54.4%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +96.6%
~equal in Copper ~0.03mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin AVitamin A +243.8%
Contains more Vitamin EVitamin E +208.7%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more FolateFolate +285.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg
~equal in Vitamin B12 ~1.1µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Romano cheese Cheese DV% diff.
Phosphorus 760mg 455mg 44%
Calcium 1064mg 710mg 35%
Sodium 1433mg 653mg 34%
Vitamin A 96µg 330µg 26%
Selenium 14.5µg 28.5µg 25%
Protein 31.8g 22.87g 18%
Fats 26.94g 33.31g 10%
Zinc 2.58mg 3.64mg 10%
Iron 0.77mg 0.14mg 8%
Saturated fat 17.115g 18.867g 8%
Polyunsaturated fat 0.593g 1.421g 6%
Folate 7µg 27µg 5%
Vitamin B2 0.37mg 0.428mg 4%
Monounsaturated fat 7.838g 9.246g 4%
Magnesium 41mg 27mg 3%
Vitamin E 0.23mg 0.71mg 3%
Cholesterol 104mg 99mg 2%
Calories 387kcal 404kcal 1%
Vitamin D* 20 IU 24 IU 1%
Vitamin D 0.5µg 0.6µg 1%
Vitamin B1 0.037mg 0.029mg 1%
Vitamin B6 0.085mg 0.066mg 1%
Vitamin B12 1.12µg 1.1µg 1%
Protein per 100 calories 8.2g 5.7g N/A
Calories per 10 g protein 122kcal 177kcal N/A
Weight per 100 calories 26g 25g N/A
Unsaturated / Saturated Fat ratio 0.49 0.57 N/A
Net carbs 3.63g 3.09g N/A
Carbs 3.63g 3.09g 0%
Potassium 86mg 76mg 0%
Sugar 0.73g 0.48g N/A
Copper 0.03mg 0.03mg 0%
Manganese 0.02mg 0.027mg 0%
Vitamin B3 0.077mg 0.059mg 0%
Vitamin B5 0.424mg 0.41mg 0%
Vitamin K 2.2µg 2.4µg 0%
Trans fat 0.917g N/A
Choline 15.4mg 16.5mg 0%
Tryptophan 0.429mg 0.547mg 0%
Threonine 1.171mg 1.044mg 0%
Isoleucine 1.685mg 1.206mg 0%
Leucine 3.071mg 1.939mg 0%
Lysine 2.941mg 1.025mg 0%
Methionine 0.852mg 0.547mg 0%
Phenylalanine 1.71mg 1.074mg 0%
Valine 2.183mg 1.404mg 0%
Histidine 1.231mg 0.547mg 0%
Omega-3 (EPA) 0g 0.01g N/A
Omega-3 (DHA) 0g 0.001g N/A
Omega-3 (DPA) 0g 0.017g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

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
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +39%
Contains more CarbsCarbs +17.5%
Contains more FatsFats +23.6%
Contains more WaterWater +19.8%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -9.3%
Contains more Mono. FatMonounsaturated fat +18%
Contains more Poly. FatPolyunsaturated fat +139.6%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.