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 B2, and vitamin A.
- 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.
- The glycemic index of goat cheese is lower.
Food varieties used in this article are Cheese, romano and Cheese, goat, semisoft type.
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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.
| 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.
| 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 | +324% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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.
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 1064mg | 298mg | 77% |
| Copper | 0.03mg | 0.564mg | 59% |
| Phosphorus | 760mg | 375mg | 55% |
| Sodium | 1433mg | 415mg | 44% |
| Vitamin B12 | 1.12µg | 0.22µg | 38% |
| Vitamin A | 96µg | 407µg | 35% |
| Vitamin B2 | 0.37mg | 0.676mg | 24% |
| Protein | 31.8g | 21.58g | 20% |
| Selenium | 14.5µg | 3.8µg | 19% |
| Zinc | 2.58mg | 0.66mg | 17% |
| Saturated fat | 17.115g | 20.639g | 16% |
| Iron | 0.77mg | 1.62mg | 11% |
| Cholesterol | 104mg | 79mg | 8% |
| Vitamin B3 | 0.077mg | 1.148mg | 7% |
| Vitamin B5 | 0.424mg | 0.19mg | 5% |
| Fats | 26.94g | 29.84g | 4% |
| Magnesium | 41mg | 29mg | 3% |
| Manganese | 0.02mg | 0.093mg | 3% |
| Monounsaturated fat | 7.838g | 6.808g | 3% |
| Vitamin B1 | 0.037mg | 0.072mg | 3% |
| Potassium | 86mg | 158mg | 2% |
| Vitamin B6 | 0.085mg | 0.06mg | 2% |
| Folate | 7µg | 2µg | 1% |
| Polyunsaturated fat | 0.593g | 0.709g | 1% |
| Calories | 387kcal | 364kcal | 1% |
| Carbs | 3.63g | 0.12g | 1% |
| Net carbs | 3.63g | 0.12g | N/A |
| Vitamin D | 20IU | 22IU | 0% |
| Sugar | 0.73g | 0.12g | N/A |
| Vitamin E | 0.23mg | 0.26mg | 0% |
| Vitamin D | 0.5µg | 0.5µg | 0% |
| Vitamin K | 2.2µg | 2.5µg | 0% |
| Choline | 15.4mg | 15.4mg | 0% |
| Tryptophan | 0.429mg | 0.227mg | 0% |
| Threonine | 1.171mg | 0.805mg | 0% |
| Isoleucine | 1.685mg | 0.893mg | 0% |
| Leucine | 3.071mg | 1.861mg | 0% |
| Lysine | 2.941mg | 1.549mg | 0% |
| Methionine | 0.852mg | 0.575mg | 0% |
| Phenylalanine | 1.71mg | 0.859mg | 0% |
| Valine | 2.183mg | 1.485mg | 0% |
| Histidine | 1.231mg | 0.589mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
32%
Minerals Daily Need Coverage Score
106%
64%
Comparison summary
Which food is lower in Saturated fat?
Romano cheese is lower in Saturated fat (difference - 3.524g)
Which food is lower in Cholesterol?
Goat cheese is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Goat cheese is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Goat cheese contains less Sodium (difference - 1018mg)
Which food is lower in glycemic index?
Goat cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat cheese is cheaper (difference - $2.6)
Which food is richer in minerals?
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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.