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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, 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
:
2
Cheese
Contains more Iron +450%
Contains more Calcium +49.9%
Contains more Potassium +13.2%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Zinc +41.1%
Contains less Sodium -54.4%
Equal in Copper - 0.03
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Contains more Iron +450%
Contains more Calcium +49.9%
Contains more Potassium +13.2%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Zinc +41.1%
Contains less Sodium -54.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
191%
Romano cheese
137%
Cheese
Carbohydrates
4%
Romano cheese
3%
Cheese
Fats
124%
Romano cheese
154%
Cheese

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Cheese
Cheese contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Romano cheese Cheese Opinion
Calories 387 404 Cheese
Protein 31.8 22.87 Romano cheese
Fats 26.94 33.31 Cheese
Vitamin C 0 0
Carbs 3.63 3.09 Romano cheese
Cholesterol 104 99 Cheese
Vitamin D 20 24 Cheese
Iron 0.77 0.14 Romano cheese
Calcium 1064 710 Romano cheese
Potassium 86 76 Romano cheese
Magnesium 41 27 Romano cheese
Sugars 0.73 0.48 Cheese
Fiber 0 0
Copper 0.03 0.03
Zinc 2.58 3.64 Cheese
Starch
Phosphorus 760 455 Romano cheese
Sodium 1433 653 Cheese
Vitamin A 415 1242 Cheese
Vitamin E 0.23 0.71 Cheese
Vitamin D 0.5 0.6 Cheese
Vitamin B1 0.037 0.029 Romano cheese
Vitamin B2 0.37 0.428 Cheese
Vitamin B3 0.077 0.059 Romano cheese
Vitamin B5 0.424 0.41 Romano cheese
Vitamin B6 0.085 0.066 Romano cheese
Vitamin B12 1.12 1.1 Romano cheese
Vitamin K 2.2 2.4 Cheese
Folate 7 27 Cheese
Trans Fat 0.917 Romano cheese
Saturated Fat 17.115 18.867 Romano cheese
Monounsaturated Fat 7.838 9.246 Cheese
Polyunsaturated fat 0.593 1.421 Cheese
Tryptophan 0.429 0.547 Cheese
Threonine 1.171 1.044 Romano cheese
Isoleucine 1.685 1.206 Romano cheese
Leucine 3.071 1.939 Romano cheese
Lysine 2.941 1.025 Romano cheese
Methionine 0.852 0.547 Romano cheese
Phenylalanine 1.71 1.074 Romano cheese
Valine 2.183 1.404 Romano cheese
Histidine 1.231 0.547 Romano cheese
Fructose 0 Cheese

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 of 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.