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  6. Romano cheese vs. Goat cheese

Romano cheese vs. Goat cheese — In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Goat cheese

  • Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, and Zinc, yet Goat cheese is higher in Copper, Vitamin A, and Vitamin B2.
  • Romano cheese covers your daily Calcium needs 77% more than Goat cheese.
  • Romano cheese contains 5 times more Vitamin B12 than Goat cheese. While Romano cheese contains 1.12µg of Vitamin B12, Goat cheese contains only 0.22µg.
  • The amount of Sodium in Goat cheese is lower.

Food varieties used in this article are Cheese, romano and Cheese, goat, semisoft type.

Infographic

Romano cheese vs Goat cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +257%
Contains more ZincZinc +290.9%
Contains more PhosphorusPhosphorus +102.7%
Contains more SeleniumSelenium +281.6%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +110.4%
Contains more CopperCopper +1780%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +365%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 88% 5.2% 15% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +409.1%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +252.8%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +94.6%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +1390.9%
Contains more Vitamin KVitamin K +13.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.5µg
~equal in Choline ~15.4mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more ProteinProtein +47.4%
Contains more CarbsCarbs +2925%
Contains more OtherOther +128.6%
Contains more FatsFats +10.8%
Contains more WaterWater +47.3%

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
73% 24% 3%
Saturated Fat: Sat. Fat 20.639 g
Monounsaturated Fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated Fat -17.1%
Contains more Mono. FatMonounsaturated Fat +15.1%
Contains more Poly. FatPolyunsaturated fat +19.6%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Goat cheese Opinion
Calories 387kcal 364kcal Romano cheese
Protein 31.8g 21.58g Romano cheese
Fats 26.94g 29.84g Goat cheese
Net carbs 3.63g 0.12g Romano cheese
Carbs 3.63g 0.12g Romano cheese
Cholesterol 104mg 79mg Goat cheese
Vitamin D 20IU 22IU Goat cheese
Magnesium 41mg 29mg Romano cheese
Calcium 1064mg 298mg Romano cheese
Potassium 86mg 158mg Goat cheese
Iron 0.77mg 1.62mg Goat cheese
Sugar 0.73g 0.12g Goat cheese
Copper 0.03mg 0.564mg Goat cheese
Zinc 2.58mg 0.66mg Romano cheese
Phosphorus 760mg 375mg Romano cheese
Sodium 1433mg 415mg Goat cheese
Vitamin A 415IU 1464IU Goat cheese
Vitamin A 96µg 407µg Goat cheese
Vitamin E 0.23mg 0.26mg Goat cheese
Vitamin D 0.5µg 0.5µg
Manganese 0.02mg 0.093mg Goat cheese
Selenium 14.5µg 3.8µg Romano cheese
Vitamin B1 0.037mg 0.072mg Goat cheese
Vitamin B2 0.37mg 0.676mg Goat cheese
Vitamin B3 0.077mg 1.148mg Goat cheese
Vitamin B5 0.424mg 0.19mg Romano cheese
Vitamin B6 0.085mg 0.06mg Romano cheese
Vitamin B12 1.12µg 0.22µg Romano cheese
Vitamin K 2.2µg 2.5µg Goat cheese
Folate 7µg 2µg Romano cheese
Choline 15.4mg 15.4mg
Saturated Fat 17.115g 20.639g Romano cheese
Monounsaturated Fat 7.838g 6.808g Romano cheese
Polyunsaturated fat 0.593g 0.709g Goat cheese
Tryptophan 0.429mg 0.227mg Romano cheese
Threonine 1.171mg 0.805mg Romano cheese
Isoleucine 1.685mg 0.893mg Romano cheese
Leucine 3.071mg 1.861mg Romano cheese
Lysine 2.941mg 1.549mg Romano cheese
Methionine 0.852mg 0.575mg Romano cheese
Phenylalanine 1.71mg 0.859mg Romano cheese
Valine 2.183mg 1.485mg Romano cheese
Histidine 1.231mg 0.589mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Goat cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Romano cheese
29%
Goat cheese
Minerals Daily Need Coverage Score
106%
Romano cheese
64%
Goat cheese

Comparison summary

Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 3.524g)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 1018mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $2.6)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.