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  6. Romano cheese vs. Filo

Romano cheese vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between Romano cheese and Filo?

  • Romano cheese is richer in Calcium, Phosphorus, and Vitamin B12, while Filo is higher in Vitamin B1, Iron, Vitamin B3, and Folate.
  • Romano cheese's daily need coverage for Calcium is 105% higher.
  • Filo is lower in Cholesterol.

We used Cheese, romano and Phyllo dough types in this comparison.

Infographic

Romano cheese vs Filo 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
Filo
Filo
Contains more Calcium +9572.7%
Contains more Magnesium +173.3%
Contains more Phosphorus +913.3%
Contains more Potassium +16.2%
Contains more Zinc +426.5%
Contains more Iron +316.9%
Contains less Sodium -66.3%
Contains more Copper +236.7%
Contains more Manganese +2280%
Contains more Selenium +60.7%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +9572.7%
Contains more Magnesium +173.3%
Contains more Phosphorus +913.3%
Contains more Potassium +16.2%
Contains more Zinc +426.5%
Contains more Iron +316.9%
Contains less Sodium -66.3%
Contains more Copper +236.7%
Contains more Manganese +2280%
Contains more Selenium +60.7%

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
7
:
4
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +187.5%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +40.4%
Contains more Vitamin B6 +183.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1362.2%
Contains more Vitamin B3 +5189.6%
Contains more Folate +1157.1%
Contains more Vitamin K +13.6%
Equal in Vitamin B2 - 0.341
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%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +187.5%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +40.4%
Contains more Vitamin B6 +183.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1362.2%
Contains more Vitamin B3 +5189.6%
Contains more Folate +1157.1%
Contains more Vitamin K +13.6%
Equal in Vitamin B2 - 0.341

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Filo
Filo
Contains more Protein +347.9%
Contains more Fats +349%
Contains more Other +295.3%
Contains more Carbs +1349%
Equal in Water - 32.6
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
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Protein +347.9%
Contains more Fats +349%
Contains more Other +295.3%
Contains more Carbs +1349%
Equal in Water - 32.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Filo
Filo
Contains more Monounsaturated Fat +148.9%
Contains less Saturated Fat -91.4%
Contains more Polyunsaturated fat +55.6%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +148.9%
Contains less Saturated Fat -91.4%
Contains more Polyunsaturated fat +55.6%

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 Filo
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Filo Opinion
Net carbs 3.63g 50.7g Filo
Protein 31.8g 7.1g Romano cheese
Fats 26.94g 6g Romano cheese
Carbs 3.63g 52.6g Filo
Calories 387kcal 299kcal Romano cheese
Sugar 0.73g 0.18g Filo
Fiber 0g 1.9g Filo
Calcium 1064mg 11mg Romano cheese
Iron 0.77mg 3.21mg Filo
Magnesium 41mg 15mg Romano cheese
Phosphorus 760mg 75mg Romano cheese
Potassium 86mg 74mg Romano cheese
Sodium 1433mg 483mg Filo
Zinc 2.58mg 0.49mg Romano cheese
Copper 0.03mg 0.101mg Filo
Manganese 0.02mg 0.476mg Filo
Selenium 14.5µg 23.3µg Filo
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.08mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.541mg Filo
Vitamin B2 0.37mg 0.341mg Romano cheese
Vitamin B3 0.077mg 4.073mg Filo
Vitamin B5 0.424mg 0.302mg Romano cheese
Vitamin B6 0.085mg 0.03mg Romano cheese
Folate 7µg 88µg Filo
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 2.5µg Filo
Tryptophan 0.429mg 0.088mg Romano cheese
Threonine 1.171mg 0.194mg Romano cheese
Isoleucine 1.685mg 0.246mg Romano cheese
Leucine 3.071mg 0.49mg Romano cheese
Lysine 2.941mg 0.158mg Romano cheese
Methionine 0.852mg 0.126mg Romano cheese
Phenylalanine 1.71mg 0.359mg Romano cheese
Valine 2.183mg 0.286mg Romano cheese
Histidine 1.231mg 0.159mg Romano cheese
Cholesterol 104mg 0mg Filo
Saturated Fat 17.115g 1.47g Filo
Monounsaturated Fat 7.838g 3.149g Romano cheese
Polyunsaturated fat 0.593g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
32%
Filo
Minerals Daily Need Coverage Score
106%
Romano cheese
47%
Filo

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 950mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 15.645g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $4.6)
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.
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

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.