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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, and Iron, however Cheese is richer in Vitamin A RAE, Selenium, 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.

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

Infographic

Romano cheese vs Cheese infographic
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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 Calcium +49.9%
Contains more Iron +450%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Potassium +13.2%
Contains less Sodium -54.4%
Contains more Zinc +41.1%
Equal in Copper - 0.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Contains more Calcium +49.9%
Contains more Iron +450%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Potassium +13.2%
Contains less Sodium -54.4%
Contains more Zinc +41.1%
Equal in Copper - 0.03

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
:
6
Cheese
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Contains more Vitamin A +199.3%
Contains more Vitamin E +208.7%
Contains more Vitamin D +20%
Contains more Vitamin B2 +15.7%
Contains more Folate +285.7%
Equal in Vitamin B5 - 0.41
Equal in Vitamin B12 - 1.1
Equal in Vitamin K - 2.4
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Contains more Vitamin A +199.3%
Contains more Vitamin E +208.7%
Contains more Vitamin D +20%
Contains more Vitamin B2 +15.7%
Contains more Folate +285.7%
Equal in Vitamin B5 - 0.41
Equal in Vitamin B12 - 1.1
Equal in Vitamin K - 2.4

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

All nutrients comparison - raw data values

Nutrient Romano cheese Cheese Opinion
Net carbs 3.63g 3.09g Romano cheese
Protein 31.8g 22.87g Romano cheese
Fats 26.94g 33.31g Cheese
Carbs 3.63g 3.09g Romano cheese
Calories 387kcal 404kcal Cheese
Starch g g
Fructose g 0g Cheese
Sugar 0.73g 0.48g Cheese
Fiber 0g 0g
Calcium 1064mg 710mg Romano cheese
Iron 0.77mg 0.14mg Romano cheese
Magnesium 41mg 27mg Romano cheese
Phosphorus 760mg 455mg Romano cheese
Potassium 86mg 76mg Romano cheese
Sodium 1433mg 653mg Cheese
Zinc 2.58mg 3.64mg Cheese
Copper 0.03mg 0.03mg
Vitamin A 415IU 1242IU Cheese
Vitamin E 0.23mg 0.71mg Cheese
Vitamin D 20IU 24IU Cheese
Vitamin D 0.5µg 0.6µg Cheese
Vitamin C 0mg 0mg
Vitamin B1 0.037mg 0.029mg Romano cheese
Vitamin B2 0.37mg 0.428mg Cheese
Vitamin B3 0.077mg 0.059mg Romano cheese
Vitamin B5 0.424mg 0.41mg Romano cheese
Vitamin B6 0.085mg 0.066mg Romano cheese
Folate 7µg 27µg Cheese
Vitamin B12 1.12µg 1.1µg Romano cheese
Vitamin K 2.2µg 2.4µg Cheese
Tryptophan 0.429mg 0.547mg Cheese
Threonine 1.171mg 1.044mg Romano cheese
Isoleucine 1.685mg 1.206mg Romano cheese
Leucine 3.071mg 1.939mg Romano cheese
Lysine 2.941mg 1.025mg Romano cheese
Methionine 0.852mg 0.547mg Romano cheese
Phenylalanine 1.71mg 1.074mg Romano cheese
Valine 2.183mg 1.404mg Romano cheese
Histidine 1.231mg 0.547mg Romano cheese
Cholesterol 104mg 99mg Cheese
Trans Fat g 0.917g Romano cheese
Saturated Fat 17.115g 18.867g Romano cheese
Monounsaturated Fat 7.838g 9.246g Cheese
Polyunsaturated fat 0.593g 1.421g Cheese

Which food is preferable for your diet?

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

People also compare

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
28
Romano cheese
35
Cheese
Mineral Summary Score
122
Romano cheese
79
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
191%
Romano cheese
137%
Cheese
Carbohydrates
4%
Romano cheese
3%
Cheese
Fats
124%
Romano cheese
154%
Cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.752g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 780mg)
Which food is lower in Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $2.6)
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. 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.