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  6. Romano cheese vs. Cottage cheese

Romano cheese vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between romano cheese and cottage cheese

  • The amount of calcium, phosphorus, protein, fats, vitamin B12, zinc, and vitamin B2 in romano cheese is higher than in cottage cheese.
  • Romano cheese covers your daily calcium needs 98% more than cottage cheese.
  • Cottage cheese has 10 times less saturated fat than romano cheese. Romano cheese has 17.115g of saturated fat, while cottage cheese has 1.718g.
  • Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of cottage cheese is 10.

Specific food types used in this comparison are Cheese, romano and Cheese, cottage, creamed, large or small curd.

Infographic

Romano cheese vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +1181.9%
Contains more IronIron +1000%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +378%
Contains more ManganeseManganese +900%
Contains more SeleniumSelenium +49.5%
Contains more PotassiumPotassium +20.9%
Contains less SodiumSodium -74.6%
~equal in Copper ~0.029mg

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%
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% 1.5% 12% 1.6% 6.8% 38% 1.9% 33% 11% 54% 0% 9%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin AVitamin A +159.5%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +127%
Contains more Vitamin B6Vitamin B6 +84.8%
Contains more Vitamin B12Vitamin B12 +160.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more FolateFolate +71.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Cottage cheese DV% diff.
Calcium 1064mg 83mg 98%
Phosphorus 760mg 159mg 86%
Saturated fat 17.115g 1.718g 70%
Sodium 1433mg 364mg 46%
Protein 31.8g 11.12g 41%
Fats 26.94g 4.3g 35%
Cholesterol 104mg 17mg 29%
Vitamin B12 1.12µg 0.43µg 29%
Zinc 2.58mg 0.4mg 20%
Monounsaturated fat 7.838g 0.778g 18%
Vitamin B2 0.37mg 0.163mg 16%
Calories 387kcal 98kcal 14%
Iron 0.77mg 0.07mg 9%
Selenium 14.5µg 9.7µg 9%
Magnesium 41mg 8mg 8%
Vitamin A 96µg 37µg 7%
Vitamin B5 0.424mg 0.557mg 3%
Vitamin B6 0.085mg 0.046mg 3%
Polyunsaturated fat 0.593g 0.123g 3%
Vitamin D* 20 IU 3 IU 2%
Vitamin D 0.5µg 0.1µg 2%
Vitamin K 2.2µg 0µg 2%
Potassium 86mg 104mg 1%
Vitamin E 0.23mg 0.08mg 1%
Manganese 0.02mg 0.002mg 1%
Vitamin B1 0.037mg 0.027mg 1%
Folate 7µg 12µg 1%
Choline 15.4mg 18.4mg 1%
Protein per 100 calories 8.2g 11g N/A
Calories per 10 g protein 122kcal 88kcal N/A
Weight per 100 calories 26g 102g N/A
Unsaturated / Saturated Fat ratio 0.49 0.52 N/A
Net carbs 3.63g 3.38g N/A
Carbs 3.63g 3.38g 0%
Sugar 0.73g 2.67g N/A
Copper 0.03mg 0.029mg 0%
Vitamin B3 0.077mg 0.099mg 0%
Tryptophan 0.429mg 0.147mg 0%
Threonine 1.171mg 0.5mg 0%
Isoleucine 1.685mg 0.591mg 0%
Leucine 3.071mg 1.116mg 0%
Lysine 2.941mg 0.934mg 0%
Methionine 0.852mg 0.269mg 0%
Phenylalanine 1.71mg 0.577mg 0%
Valine 2.183mg 0.748mg 0%
Histidine 1.231mg 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +186%
Contains more FatsFats +526.5%
Contains more WaterWater +158.1%
~equal in Carbs ~3.38g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +907.5%
Contains more Poly. FatPolyunsaturated fat +382.1%
Contains less Sat. FatSaturated fat -90%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.