Romano cheese vs. Mozzarella — In-Depth Nutrition Comparison
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A recap on differences between Romano cheese and Mozzarella
- Romano cheese is higher than Mozzarella in Phosphorus, Calcium, Vitamin B12, Iron, and Monounsaturated Fat.
- Romano cheese covers your daily Sodium needs 62% more than Mozzarella.
- Romano cheese contains 3 times more Iron than Mozzarella. While Romano cheese contains 0.77mg of Iron, Mozzarella contains only 0.25mg.
- The amount of Sodium in Mozzarella is lower.
Food varieties used in this article are Cheese, romano and Cheese, mozzarella, low sodium.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +57.7% |
| Contains more CalciumCalcium | +45.6% |
| Contains more IronIron | +208% |
| Contains more PhosphorusPhosphorus | +45% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +10.5% |
| Contains more ZincZinc | +21.3% |
| Contains less SodiumSodium | -98.9% |
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.
| Contains more Vitamin EVitamin E | +53.3% |
| Contains more Vitamin DVitamin D | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +85% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +21.7% |
| Contains more Vitamin KVitamin K | +22.2% |
| Contains more Vitamin AVitamin A | +24.6% |
| Contains more Vitamin B3Vitamin B3 | +55.8% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +19.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
| Contains more ProteinProtein | +15.6% |
| Contains more FatsFats | +57.5% |
| Contains more CarbsCarbs | +17.1% |
| Contains more OtherOther | +180% |
| Contains more WaterWater | +61.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
17.115 g
Monounsaturated Fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated Fat:
Sat. Fat
10.867 g
Monounsaturated Fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
| Contains more Mono. FatMonounsaturated Fat | +61.8% |
| Contains more Poly. FatPolyunsaturated fat | +16.5% |
| Contains less Sat. FatSaturated Fat | -36.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 280kcal |
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| Protein | 31.8g | 27.5g |
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| Fats | 26.94g | 17.1g |
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| Net carbs | 3.63g | 3.1g |
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| Carbs | 3.63g | 3.1g |
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| Cholesterol | 104mg | 54mg |
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| Vitamin D | 20IU | 13IU |
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| Magnesium | 41mg | 26mg |
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| Calcium | 1064mg | 731mg |
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| Potassium | 86mg | 95mg |
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| Iron | 0.77mg | 0.25mg |
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| Sugar | 0.73g | 1.23g |
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| Copper | 0.03mg | 0.027mg |
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| Zinc | 2.58mg | 3.13mg |
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| Phosphorus | 760mg | 524mg |
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| Sodium | 1433mg | 16mg |
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| Vitamin A | 415IU | 517IU |
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| Vitamin A | 96µg | 137µg |
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| Vitamin E | 0.23mg | 0.15mg |
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| Vitamin D | 0.5µg | 0.3µg |
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| Manganese | 0.02mg |
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| Selenium | 14.5µg | 15.7µg |
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| Vitamin B1 | 0.037mg | 0.02mg |
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| Vitamin B2 | 0.37mg | 0.34mg |
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| Vitamin B3 | 0.077mg | 0.12mg |
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| Vitamin B5 | 0.424mg |
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| Vitamin B6 | 0.085mg | 0.08mg |
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| Vitamin B12 | 1.12µg | 0.92µg |
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| Vitamin K | 2.2µg | 1.8µg |
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| Folate | 7µg | 9µg |
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| Choline | 15.4mg | 18.4mg |
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| Saturated Fat | 17.115g | 10.867g |
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| Monounsaturated Fat | 7.838g | 4.844g |
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| Polyunsaturated fat | 0.593g | 0.509g |
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| Tryptophan | 0.429mg |
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| Threonine | 1.171mg |
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| Isoleucine | 1.685mg |
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| Leucine | 3.071mg |
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| Lysine | 2.941mg |
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| Methionine | 0.852mg |
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| Phenylalanine | 1.71mg |
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| Valine | 2.183mg |
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| Histidine | 1.231mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
27%
22%
Minerals Daily Need Coverage Score
106%
66%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 0.5g)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Mozzarella is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Mozzarella contains less Sodium (difference - 1417mg)
Which food is lower in Saturated Fat?
Mozzarella is lower in Saturated Fat (difference - 6.248g)
Which food is cheaper?
Mozzarella is cheaper (difference - $2.6)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)