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  6. Romano cheese vs. Feta

Romano cheese vs. Feta — In-Depth Nutrition Comparison

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What are the differences between romano cheese and feta?

  • Romano cheese is higher in phosphorus, calcium, and protein; however, feta is richer in vitamin B2, vitamin B6, vitamin B12, vitamin B5, and vitamin B1.
  • Romano cheese's daily need coverage for phosphorus is 60% more.
  • Feta contains 2 times less protein than romano cheese. Romano cheese contains 31.8g of protein, while feta contains 14.21g.
  • Feta has less sodium.

We used Cheese, romano and Cheese, feta types in this article.

Infographic

Romano cheese vs Feta 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%
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +115.8%
Contains more CalciumCalcium +115.8%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +18.5%
Contains more PhosphorusPhosphorus +125.5%
Contains more ZincZinc +11.6%
Contains less SodiumSodium -36%
Contains more ManganeseManganese +40%
~equal in Copper ~0.032mg
~equal in Selenium ~15µg

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%
Feta
Feta
8
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% 6% 42% 3.6% 39% 195% 19% 58% 98% 211% 4.5% 24%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin EVitamin E +27.8%
Contains more Vitamin KVitamin K +22.2%
Contains more Vitamin AVitamin A +30.2%
Contains more Vitamin B1Vitamin B1 +316.2%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +1187%
Contains more Vitamin B5Vitamin B5 +128.1%
Contains more Vitamin B6Vitamin B6 +398.8%
Contains more Vitamin B12Vitamin B12 +50.9%
Contains more FolateFolate +357.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Feta DV% diff.
Phosphorus 760mg 337mg 60%
Calcium 1064mg 493mg 57%
Vitamin B2 0.37mg 0.844mg 36%
Protein 31.8g 14.21g 35%
Vitamin B6 0.085mg 0.424mg 26%
Vitamin B12 1.12µg 1.69µg 24%
Sodium 1433mg 917mg 22%
Vitamin B5 0.424mg 0.967mg 11%
Vitamin B1 0.037mg 0.154mg 10%
Saturated fat 17.115g 14.946g 10%
Fats 26.94g 21.28g 9%
Monounsaturated fat 7.838g 4.623g 8%
Calories 387kcal 264kcal 6%
Vitamin B3 0.077mg 0.991mg 6%
Folate 7µg 32µg 6%
Cholesterol 104mg 89mg 5%
Magnesium 41mg 19mg 5%
Zinc 2.58mg 2.88mg 3%
Vitamin A 96µg 125µg 3%
Iron 0.77mg 0.65mg 2%
Vitamin D* 20 IU 16 IU 1%
Vitamin D 0.5µg 0.4µg 1%
Potassium 86mg 62mg 1%
Selenium 14.5µg 15µg 1%
Protein per 100 calories 8.2g 5.4g N/A
Calories per 10 g protein 122kcal 186kcal N/A
Weight per 100 calories 26g 38g N/A
Unsaturated / Saturated Fat ratio 0.49 0.35 N/A
Net carbs 3.63g 4.09g N/A
Carbs 3.63g 4.09g 0%
Sugar 0.73g 4.09g N/A
Copper 0.03mg 0.032mg 0%
Vitamin E 0.23mg 0.18mg 0%
Manganese 0.02mg 0.028mg 0%
Vitamin K 2.2µg 1.8µg 0%
Choline 15.4mg 15.4mg 0%
Polyunsaturated fat 0.593g 0.591g 0%
Tryptophan 0.429mg 0.2mg 0%
Threonine 1.171mg 0.637mg 0%
Isoleucine 1.685mg 0.803mg 0%
Leucine 3.071mg 1.395mg 0%
Lysine 2.941mg 1.219mg 0%
Methionine 0.852mg 0.368mg 0%
Phenylalanine 1.71mg 0.675mg 0%
Valine 2.183mg 1.065mg 0%
Histidine 1.231mg 0.397mg 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
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +123.8%
Contains more FatsFats +26.6%
Contains more CarbsCarbs +12.7%
Contains more WaterWater +78.6%

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
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains more Mono. FatMonounsaturated fat +69.5%
Contains less Sat. FatSaturated fat -12.7%
~equal in Polyunsaturated fat ~0.591g

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.