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  6. Romano cheese vs. Goat milk

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

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The main differences between Romano cheese and Goat milk

  • Romano cheese is richer than Goat milk in Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, Vitamin B2, and Iron.
  • Daily need coverage for Calcium from Romano cheese is 93% higher.
  • Romano cheese contains 29 times more Sodium than Goat milk. Romano cheese contains 1433mg of Sodium, while Goat milk contains 50mg.

Food types used in this article are Cheese, romano and Milk, goat, fluid, with added vitamin D.

Infographic

Romano cheese vs Goat milk 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
7
:
3
Goat milk
Goat milk
Contains more Calcium +694%
Contains more Iron +1440%
Contains more Magnesium +192.9%
Contains more Phosphorus +584.7%
Contains more Zinc +760%
Contains more Manganese +11.1%
Contains more Selenium +935.7%
Contains more Potassium +137.2%
Contains less Sodium -96.5%
Contains more Copper +53.3%
Equal in Manganese - 0.018
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Goat milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 2% 10% 48% 18% 7% 9% 16% 3% 8%
Contains more Calcium +694%
Contains more Iron +1440%
Contains more Magnesium +192.9%
Contains more Phosphorus +584.7%
Contains more Zinc +760%
Contains more Manganese +11.1%
Contains more Selenium +935.7%
Contains more Potassium +137.2%
Contains less Sodium -96.5%
Contains more Copper +53.3%
Equal in Manganese - 0.018

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
8
:
4
Goat milk
Goat milk
Contains more Vitamin A +109.6%
Contains more Vitamin E +228.6%
Contains more Vitamin B2 +168.1%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +84.8%
Contains more Folate +600%
Contains more Vitamin B12 +1500%
Contains more Vitamin K +633.3%
Contains more Vitamin D +160%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.7%
Contains more Vitamin B3 +259.7%
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%
Goat milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 39% 5% 12% 32% 6% 19% 11% 1% 9% 1%
Contains more Vitamin A +109.6%
Contains more Vitamin E +228.6%
Contains more Vitamin B2 +168.1%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +84.8%
Contains more Folate +600%
Contains more Vitamin B12 +1500%
Contains more Vitamin K +633.3%
Contains more Vitamin D +160%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.7%
Contains more Vitamin B3 +259.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Goat milk
Goat milk
Contains more Protein +793.3%
Contains more Fats +550.7%
Contains more Other +719.5%
Contains more Carbs +22.6%
Contains more Water +181.6%
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
Goat milk
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more Protein +793.3%
Contains more Fats +550.7%
Contains more Other +719.5%
Contains more Carbs +22.6%
Contains more Water +181.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Goat milk
Goat milk
Contains more Monounsaturated Fat +606.8%
Contains more Polyunsaturated fat +298%
Contains less Saturated Fat -84.4%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Goat milk
68% 28% 4%
Saturated Fat: 2.667 g
Monounsaturated Fat: 1.109 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +606.8%
Contains more Polyunsaturated fat +298%
Contains less Saturated Fat -84.4%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Goat milk Opinion
Net carbs 3.63g 4.45g Goat milk
Protein 31.8g 3.56g Romano cheese
Fats 26.94g 4.14g Romano cheese
Carbs 3.63g 4.45g Goat milk
Calories 387kcal 69kcal Romano cheese
Sugar 0.73g 4.45g Romano cheese
Calcium 1064mg 134mg Romano cheese
Iron 0.77mg 0.05mg Romano cheese
Magnesium 41mg 14mg Romano cheese
Phosphorus 760mg 111mg Romano cheese
Potassium 86mg 204mg Goat milk
Sodium 1433mg 50mg Goat milk
Zinc 2.58mg 0.3mg Romano cheese
Copper 0.03mg 0.046mg Goat milk
Manganese 0.02mg 0.018mg Romano cheese
Selenium 14.5µg 1.4µg Romano cheese
Vitamin A 415IU 198IU Romano cheese
Vitamin A RAE 96µg 57µg Romano cheese
Vitamin E 0.23mg 0.07mg Romano cheese
Vitamin D 20IU 51IU Goat milk
Vitamin D 0.5µg 1.3µg Goat milk
Vitamin C 0mg 1.3mg Goat milk
Vitamin B1 0.037mg 0.048mg Goat milk
Vitamin B2 0.37mg 0.138mg Romano cheese
Vitamin B3 0.077mg 0.277mg Goat milk
Vitamin B5 0.424mg 0.31mg Romano cheese
Vitamin B6 0.085mg 0.046mg Romano cheese
Folate 7µg 1µg Romano cheese
Vitamin B12 1.12µg 0.07µg Romano cheese
Vitamin K 2.2µg 0.3µg Romano cheese
Tryptophan 0.429mg 0.044mg Romano cheese
Threonine 1.171mg 0.163mg Romano cheese
Isoleucine 1.685mg 0.207mg Romano cheese
Leucine 3.071mg 0.314mg Romano cheese
Lysine 2.941mg 0.29mg Romano cheese
Methionine 0.852mg 0.08mg Romano cheese
Phenylalanine 1.71mg 0.155mg Romano cheese
Valine 2.183mg 0.24mg Romano cheese
Histidine 1.231mg 0.089mg Romano cheese
Cholesterol 104mg 11mg Goat milk
Saturated Fat 17.115g 2.667g Goat milk
Monounsaturated Fat 7.838g 1.109g Romano cheese
Polyunsaturated fat 0.593g 0.149g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Goat milk
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
12%
Goat milk
Minerals Daily Need Coverage Score
106%
Romano cheese
16%
Goat milk

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.72g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food contains less Sodium?
Goat milk
Goat milk contains less Sodium (difference - 1383mg)
Which food is lower in Cholesterol?
Goat milk
Goat milk is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Goat milk
Goat milk is lower in Saturated Fat (difference - 14.448g)
Which food is lower in glycemic index?
Goat milk
Goat milk is lower in glycemic index (difference - 2)
Which food is cheaper?
Goat milk
Goat milk is cheaper (difference - $4.6)

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.