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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, and Calcium, however, Feta is richer in Vitamin B2, Vitamin B6, Vitamin B12, Vitamin B5, Vitamin B1, and Folate.
  • Romano cheese's daily need coverage for Phosphorus is 60% more.
  • Feta contains 2 times less Calcium than Romano cheese. Romano cheese contains 1064mg of Calcium, while Feta contains 493mg.
  • 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

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.
Romano cheese
Romano cheese
5
:
5
Feta
Feta
Contains more Calcium +115.8%
Contains more Iron +18.5%
Contains more Magnesium +115.8%
Contains more Phosphorus +125.5%
Contains more Potassium +38.7%
Contains less Sodium -36%
Contains more Zinc +11.6%
Contains more Manganese +40%
Equal in Copper - 0.032
Equal in Selenium - 15
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Calcium +115.8%
Contains more Iron +18.5%
Contains more Magnesium +115.8%
Contains more Phosphorus +125.5%
Contains more Potassium +38.7%
Contains less Sodium -36%
Contains more Zinc +11.6%
Contains more Manganese +40%
Equal in Copper - 0.032
Equal in Selenium - 15

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.
Romano cheese
Romano cheese
3
:
8
Feta
Feta
Contains more Vitamin E +27.8%
Contains more Vitamin D +25%
Contains more Vitamin K +22.2%
Contains more Vitamin B1 +316.2%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +1187%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +398.8%
Contains more Folate +357.1%
Contains more Vitamin B12 +50.9%
Equal in Vitamin A - 422
Romano cheese
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%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin E +27.8%
Contains more Vitamin D +25%
Contains more Vitamin K +22.2%
Contains more Vitamin B1 +316.2%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +1187%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +398.8%
Contains more Folate +357.1%
Contains more Vitamin B12 +50.9%
Equal in Vitamin A - 422

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Feta
Feta
Contains more Protein +123.8%
Contains more Fats +26.6%
Contains more Other +29.2%
Contains more Carbs +12.7%
Contains more Water +78.6%
Romano cheese
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
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 Protein +123.8%
Contains more Fats +26.6%
Contains more Other +29.2%
Contains more Carbs +12.7%
Contains more Water +78.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Feta
Feta
Contains more Monounsaturated Fat +69.5%
Contains less Saturated Fat -12.7%
Equal in Polyunsaturated fat - 0.591
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains more Monounsaturated Fat +69.5%
Contains less Saturated Fat -12.7%
Equal in Polyunsaturated fat - 0.591

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Feta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Feta Opinion
Net carbs 3.63g 4.09g Feta
Protein 31.8g 14.21g Romano cheese
Fats 26.94g 21.28g Romano cheese
Carbs 3.63g 4.09g Feta
Calories 387kcal 264kcal Romano cheese
Sugar 0.73g 4.09g Romano cheese
Calcium 1064mg 493mg Romano cheese
Iron 0.77mg 0.65mg Romano cheese
Magnesium 41mg 19mg Romano cheese
Phosphorus 760mg 337mg Romano cheese
Potassium 86mg 62mg Romano cheese
Sodium 1433mg 917mg Feta
Zinc 2.58mg 2.88mg Feta
Copper 0.03mg 0.032mg Feta
Manganese 0.02mg 0.028mg Feta
Selenium 14.5µg 15µg Feta
Vitamin A 415IU 422IU Feta
Vitamin A RAE 96µg 125µg Feta
Vitamin E 0.23mg 0.18mg Romano cheese
Vitamin D 20IU 16IU Romano cheese
Vitamin D 0.5µg 0.4µg Romano cheese
Vitamin B1 0.037mg 0.154mg Feta
Vitamin B2 0.37mg 0.844mg Feta
Vitamin B3 0.077mg 0.991mg Feta
Vitamin B5 0.424mg 0.967mg Feta
Vitamin B6 0.085mg 0.424mg Feta
Folate 7µg 32µg Feta
Vitamin B12 1.12µg 1.69µg Feta
Vitamin K 2.2µg 1.8µg Romano cheese
Tryptophan 0.429mg 0.2mg Romano cheese
Threonine 1.171mg 0.637mg Romano cheese
Isoleucine 1.685mg 0.803mg Romano cheese
Leucine 3.071mg 1.395mg Romano cheese
Lysine 2.941mg 1.219mg Romano cheese
Methionine 0.852mg 0.368mg Romano cheese
Phenylalanine 1.71mg 0.675mg Romano cheese
Valine 2.183mg 1.065mg Romano cheese
Histidine 1.231mg 0.397mg Romano cheese
Cholesterol 104mg 89mg Feta
Saturated Fat 17.115g 14.946g Feta
Monounsaturated Fat 7.838g 4.623g Romano cheese
Polyunsaturated fat 0.593g 0.591g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
28%
Romano cheese
57%
Feta
Minerals Daily Need Coverage Score
106%
Romano cheese
63%
Feta

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Feta
Feta contains less Sodium (difference - 516mg)
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 2.169g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $2.1)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
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

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.