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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

Romano cheese vs Mozzarella 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +45.6%
Contains more Iron +208%
Contains more Magnesium +57.7%
Contains more Phosphorus +45%
Contains more Copper +11.1%
Contains more Potassium +10.5%
Contains less Sodium -98.9%
Contains more Zinc +21.3%
Equal in Copper - 0.027
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 220% 10% 19% 225% 9% 3% 86% 9%
Contains more Calcium +45.6%
Contains more Iron +208%
Contains more Magnesium +57.7%
Contains more Phosphorus +45%
Contains more Copper +11.1%
Contains more Potassium +10.5%
Contains less Sodium -98.9%
Contains more Zinc +21.3%
Equal in Copper - 0.027

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
:
Contains more Vitamin E +53.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +85%
Contains more Vitamin B12 +21.7%
Contains more Vitamin K +22.2%
Contains more Vitamin A +24.6%
Contains more Vitamin B3 +55.8%
Contains more Folate +28.6%
Equal in Vitamin B2 - 0.34
Equal in Vitamin B6 - 0.08
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 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin E +53.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +85%
Contains more Vitamin B12 +21.7%
Contains more Vitamin K +22.2%
Contains more Vitamin A +24.6%
Contains more Vitamin B3 +55.8%
Contains more Folate +28.6%
Equal in Vitamin B2 - 0.34
Equal in Vitamin B6 - 0.08

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 Mozzarella
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Mozzarella Opinion
Net carbs 3.63g 3.1g Romano cheese
Protein 31.8g 27.5g Romano cheese
Fats 26.94g 17.1g Romano cheese
Carbs 3.63g 3.1g Romano cheese
Calories 387kcal 280kcal Romano cheese
Starch g g
Fructose g g
Sugar 0.73g 1.23g Romano cheese
Fiber 0g 0g
Calcium 1064mg 731mg Romano cheese
Iron 0.77mg 0.25mg Romano cheese
Magnesium 41mg 26mg Romano cheese
Phosphorus 760mg 524mg Romano cheese
Potassium 86mg 95mg Mozzarella
Sodium 1433mg 16mg Mozzarella
Zinc 2.58mg 3.13mg Mozzarella
Copper 0.03mg 0.027mg Romano cheese
Vitamin A 415IU 517IU Mozzarella
Vitamin E 0.23mg 0.15mg Romano cheese
Vitamin D 20IU 13IU Romano cheese
Vitamin D 0.5µg 0.3µg Romano cheese
Vitamin C 0mg 0mg
Vitamin B1 0.037mg 0.02mg Romano cheese
Vitamin B2 0.37mg 0.34mg Romano cheese
Vitamin B3 0.077mg 0.12mg Mozzarella
Vitamin B5 0.424mg mg Romano cheese
Vitamin B6 0.085mg 0.08mg Romano cheese
Folate 7µg 9µg Mozzarella
Vitamin B12 1.12µg 0.92µg Romano cheese
Vitamin K 2.2µg 1.8µg Romano cheese
Tryptophan 0.429mg mg Romano cheese
Threonine 1.171mg mg Romano cheese
Isoleucine 1.685mg mg Romano cheese
Leucine 3.071mg mg Romano cheese
Lysine 2.941mg mg Romano cheese
Methionine 0.852mg mg Romano cheese
Phenylalanine 1.71mg mg Romano cheese
Valine 2.183mg mg Romano cheese
Histidine 1.231mg mg Romano cheese
Cholesterol 104mg 54mg Mozzarella
Trans Fat g g
Saturated Fat 17.115g 10.867g Mozzarella
Monounsaturated Fat 7.838g 4.844g Romano cheese
Polyunsaturated fat 0.593g 0.509g Romano cheese

Which food is preferable for your diet?

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

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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
23
Mozzarella
Mineral Summary Score
122
Romano cheese
72
Mozzarella

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
165%
Mozzarella
Carbohydrates
4%
Romano cheese
3%
Mozzarella
Fats
124%
Romano cheese
79%
Mozzarella

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.5g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 1417mg)
Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 6.248g)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $2.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.