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Romano cheese vs Parmigiano-Reggiano - In-Depth Nutrition Comparison

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Important differences between Romano cheese and Parmigiano-Reggiano

  • Romano cheese has less Vitamin B12, Copper, Zinc, Vitamin B2, Vitamin A RAE, and Selenium.
  • Parmigiano-Reggiano's daily need coverage for Vitamin B12 is 48% more.

The food varieties used in the comparison are Cheese, romano and Cheese, parmesan, dry grated, reduced fat.

Infographic

Romano cheese vs Parmigiano-Reggiano 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 Iron +16.9%
Contains more Potassium +45.3%
Contains more Zinc +50%
Contains more Copper +693.3%
Equal in Calcium - 1109
Equal in Magnesium - 38
Equal in Phosphorus - 729
Equal in Sodium - 1529
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Contains more Iron +16.9%
Contains more Potassium +45.3%
Contains more Zinc +50%
Contains more Copper +693.3%
Equal in Calcium - 1109
Equal in Magnesium - 38
Equal in Phosphorus - 729
Equal in Sodium - 1529

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 +35.3%
Contains more Vitamin D +25%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +29.4%
Contains more Vitamin A +45.8%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +101.8%
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 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin E +35.3%
Contains more Vitamin D +25%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +29.4%
Contains more Vitamin A +45.8%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +101.8%

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 Parmigiano-Reggiano
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Parmigiano-Reggiano Opinion
Net carbs 3.63g 1.37g Romano cheese
Protein 31.8g 20g Romano cheese
Fats 26.94g 20g Romano cheese
Carbs 3.63g 1.37g Romano cheese
Calories 387kcal 265kcal Romano cheese
Starch g g
Fructose g g
Sugar 0.73g 0g Parmigiano-Reggiano
Fiber 0g 0g
Calcium 1064mg 1109mg Parmigiano-Reggiano
Iron 0.77mg 0.9mg Parmigiano-Reggiano
Magnesium 41mg 38mg Romano cheese
Phosphorus 760mg 729mg Romano cheese
Potassium 86mg 125mg Parmigiano-Reggiano
Sodium 1433mg 1529mg Romano cheese
Zinc 2.58mg 3.87mg Parmigiano-Reggiano
Copper 0.03mg 0.238mg Parmigiano-Reggiano
Vitamin A 415IU 605IU Parmigiano-Reggiano
Vitamin E 0.23mg 0.17mg Romano cheese
Vitamin D 20IU 15IU Romano cheese
Vitamin D 0.5µg 0.4µg Romano cheese
Vitamin C 0mg 0mg
Vitamin B1 0.037mg 0.029mg Romano cheese
Vitamin B2 0.37mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.077mg 0.114mg Parmigiano-Reggiano
Vitamin B5 0.424mg 0.325mg Romano cheese
Vitamin B6 0.085mg 0.049mg Romano cheese
Folate 7µg 10µg Parmigiano-Reggiano
Vitamin B12 1.12µg 2.26µg Parmigiano-Reggiano
Vitamin K 2.2µg 1.7µg Romano cheese
Tryptophan 0.429mg 0.24mg Romano cheese
Threonine 1.171mg 1.519mg Parmigiano-Reggiano
Isoleucine 1.685mg 1.2mg Romano cheese
Leucine 3.071mg 2.983mg Romano cheese
Lysine 2.941mg 2.459mg Romano cheese
Methionine 0.852mg 0.369mg Romano cheese
Phenylalanine 1.71mg 1.604mg Romano cheese
Valine 2.183mg 1.498mg Romano cheese
Histidine 1.231mg 0.752mg Romano cheese
Cholesterol 104mg 88mg Parmigiano-Reggiano
Trans Fat g g
Saturated Fat 17.115g 13.317g Parmigiano-Reggiano
Monounsaturated Fat 7.838g 6.098g Romano cheese
Polyunsaturated fat 0.593g 0.462g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Parmigiano-Reggiano
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
42
Parmigiano-Reggiano
Mineral Summary Score
122
Romano cheese
138
Parmigiano-Reggiano

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
120%
Parmigiano-Reggiano
Carbohydrates
4%
Romano cheese
1%
Parmigiano-Reggiano
Fats
124%
Romano cheese
92%
Parmigiano-Reggiano

Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 96mg)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.73g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated Fat (difference - 3.798g)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $1.4)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.