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  6. Romano cheese vs. Cheese

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 selenium, vitamin A, 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

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%
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

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%
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more Vitamin AVitamin A +243.8%
Contains more Vitamin EVitamin E +208.7%
Contains more Vitamin DVitamin D +20%
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
~equal in Choline ~16.5mg

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 OtherOther +81.1%
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%

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 Cheese
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

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%
Zinc 2.58mg 3.64mg 10%
Fats 26.94g 33.31g 10%
Saturated fat 17.115g 18.867g 8%
Iron 0.77mg 0.14mg 8%
Polyunsaturated fat 0.593g 1.421g 6%
Folate 7µg 27µg 5%
Monounsaturated fat 7.838g 9.246g 4%
Vitamin B2 0.37mg 0.428mg 4%
Magnesium 41mg 27mg 3%
Vitamin E 0.23mg 0.71mg 3%
Cholesterol 104mg 99mg 2%
Vitamin B1 0.037mg 0.029mg 1%
Vitamin B12 1.12µg 1.1µg 1%
Vitamin B6 0.085mg 0.066mg 1%
Calories 387kcal 404kcal 1%
Vitamin D 0.5µg 0.6µg 1%
Vitamin D 20IU 24IU 1%
Carbs 3.63g 3.09g 0%
Net carbs 3.63g 3.09g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Cheese
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
35%
Cheese
Minerals Daily Need Coverage Score
106%
Romano cheese
79%
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 Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 5mg)
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 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

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.