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  6. Romano cheese vs. Gouda cheese

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

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Significant differences between Romano cheese and Gouda cheese

  • Romano cheese has more Calcium, Phosphorus, and Iron, however, Gouda cheese is richer in Vitamin B12, Zinc, and Vitamin A RAE.
  • Romano cheese covers your daily Calcium needs 36% more than Gouda cheese.
  • Gouda cheese has 3 times less Iron than Romano cheese. Romano cheese has 0.77mg of Iron, while Gouda cheese has 0.24mg.
  • Gouda cheese contains less Sodium.

Specific food types used in this comparison are Cheese, romano and Cheese, gouda.

Infographic

Romano cheese vs Gouda 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.
Romano cheese
Romano cheese
5
:
4
Gouda cheese
Gouda cheese
Contains more Calcium +52%
Contains more Iron +220.8%
Contains more Magnesium +41.4%
Contains more Phosphorus +39.2%
Contains more Manganese +81.8%
Contains more Potassium +40.7%
Contains less Sodium -42.8%
Contains more Zinc +51.2%
Contains more Copper +20%
Equal in Selenium - 14.5
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Calcium +52%
Contains more Iron +220.8%
Contains more Magnesium +41.4%
Contains more Phosphorus +39.2%
Contains more Manganese +81.8%
Contains more Potassium +40.7%
Contains less Sodium -42.8%
Contains more Zinc +51.2%
Contains more Copper +20%
Equal in Selenium - 14.5

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
5
:
5
Gouda cheese
Gouda cheese
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B5 +24.7%
Contains more Vitamin A +35.7%
Contains more Folate +200%
Contains more Vitamin B12 +37.5%
Equal in Vitamin E - 0.24
Equal in Vitamin D - 0.5
Equal in Vitamin B2 - 0.334
Equal in Vitamin B6 - 0.08
Equal in Vitamin K - 2.3
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%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B5 +24.7%
Contains more Vitamin A +35.7%
Contains more Folate +200%
Contains more Vitamin B12 +37.5%
Equal in Vitamin E - 0.24
Equal in Vitamin D - 0.5
Equal in Vitamin B2 - 0.334
Equal in Vitamin B6 - 0.08
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Gouda cheese
Gouda cheese
Contains more Protein +27.5%
Contains more Carbs +63.5%
Contains more Other +70.6%
Contains more Water +34.1%
Equal in Fats - 27.44
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
Gouda cheese
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more Protein +27.5%
Contains more Carbs +63.5%
Contains more Other +70.6%
Contains more Water +34.1%
Equal in Fats - 27.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Gouda cheese
Gouda cheese
Contains more Polyunsaturated fat +10.8%
Equal in Saturated Fat - 17.614
Equal in Monounsaturated Fat - 7.747
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains more Polyunsaturated fat +10.8%
Equal in Saturated Fat - 17.614
Equal in Monounsaturated Fat - 7.747

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

All nutrients comparison - raw data values

Nutrient Romano cheese Gouda cheese Opinion
Net carbs 3.63g 2.22g Romano cheese
Protein 31.8g 24.94g Romano cheese
Fats 26.94g 27.44g Gouda cheese
Carbs 3.63g 2.22g Romano cheese
Calories 387kcal 356kcal Romano cheese
Sugar 0.73g 2.22g Romano cheese
Calcium 1064mg 700mg Romano cheese
Iron 0.77mg 0.24mg Romano cheese
Magnesium 41mg 29mg Romano cheese
Phosphorus 760mg 546mg Romano cheese
Potassium 86mg 121mg Gouda cheese
Sodium 1433mg 819mg Gouda cheese
Zinc 2.58mg 3.9mg Gouda cheese
Copper 0.03mg 0.036mg Gouda cheese
Manganese 0.02mg 0.011mg Romano cheese
Selenium 14.5µg 14.5µg
Vitamin A 415IU 563IU Gouda cheese
Vitamin A RAE 96µg 165µg Gouda cheese
Vitamin E 0.23mg 0.24mg Gouda cheese
Vitamin D 20IU 20IU
Vitamin D 0.5µg 0.5µg
Vitamin B1 0.037mg 0.03mg Romano cheese
Vitamin B2 0.37mg 0.334mg Romano cheese
Vitamin B3 0.077mg 0.063mg Romano cheese
Vitamin B5 0.424mg 0.34mg Romano cheese
Vitamin B6 0.085mg 0.08mg Romano cheese
Folate 7µg 21µg Gouda cheese
Vitamin B12 1.12µg 1.54µg Gouda cheese
Vitamin K 2.2µg 2.3µg Gouda cheese
Tryptophan 0.429mg 0.352mg Romano cheese
Threonine 1.171mg 0.93mg Romano cheese
Isoleucine 1.685mg 1.306mg Romano cheese
Leucine 3.071mg 2.564mg Romano cheese
Lysine 2.941mg 2.654mg Romano cheese
Methionine 0.852mg 0.719mg Romano cheese
Phenylalanine 1.71mg 1.431mg Romano cheese
Valine 2.183mg 1.806mg Romano cheese
Histidine 1.231mg 1.032mg Romano cheese
Cholesterol 104mg 114mg Romano cheese
Saturated Fat 17.115g 17.614g Romano cheese
Monounsaturated Fat 7.838g 7.747g Romano cheese
Polyunsaturated fat 0.593g 0.657g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Gouda cheese
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
33%
Gouda cheese
Minerals Daily Need Coverage Score
106%
Romano cheese
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.49g)
Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 0.499g)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food contains less Sodium?
Gouda cheese
Gouda cheese contains less Sodium (difference - 614mg)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $2.6)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.