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  6. Romano cheese vs. Greek yogurt

Romano cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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Differences between Romano cheese and Greek yogurt

  • Greek yogurt contains less Calcium, Phosphorus, Zinc, Vitamin B12, Vitamin A, Iron, and Selenium than Romano cheese.
  • Romano cheese's daily need coverage for Calcium is 96% higher.
  • The amount of Sodium in Greek yogurt is lower.

The food types used in this comparison are Cheese, romano and Yogurt, Greek, plain, whole milk.

Infographic

Romano cheese vs Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +964%
Contains more IronIron +∞%
Contains more CopperCopper +76.5%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +463%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +49.5%
Contains more PotassiumPotassium +64%
Contains less SodiumSodium -97.6%

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +2666.7%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more Vitamin B12Vitamin B12 +49.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more Vitamin B3Vitamin B3 +170.1%
~equal in Vitamin C ~0mg
~equal in Choline ~15.1mg

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +253.3%
Contains more FatsFats +438.8%
Contains more OtherOther +833.3%
Contains more WaterWater +163%
~equal in Carbs ~3.98g

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
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated Fat +266.9%
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains less Sat. FatSaturated Fat -86%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Greek yogurt Opinion
Calories 387kcal 97kcal Romano cheese
Protein 31.8g 9g Romano cheese
Fats 26.94g 5g Romano cheese
Net carbs 3.63g 3.98g Greek yogurt
Carbs 3.63g 3.98g Greek yogurt
Cholesterol 104mg 13mg Greek yogurt
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 11mg Romano cheese
Calcium 1064mg 100mg Romano cheese
Potassium 86mg 141mg Greek yogurt
Iron 0.77mg 0mg Romano cheese
Sugar 0.73g 4g Romano cheese
Copper 0.03mg 0.017mg Romano cheese
Zinc 2.58mg 0.52mg Romano cheese
Phosphorus 760mg 135mg Romano cheese
Sodium 1433mg 35mg Greek yogurt
Vitamin A 415IU 15IU Romano cheese
Vitamin A 96µg 2µg Romano cheese
Vitamin E 0.23mg 0.01mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 0.009mg Romano cheese
Selenium 14.5µg 9.7µg Romano cheese
Vitamin B1 0.037mg 0.023mg Romano cheese
Vitamin B2 0.37mg 0.278mg Romano cheese
Vitamin B3 0.077mg 0.208mg Greek yogurt
Vitamin B5 0.424mg 0.331mg Romano cheese
Vitamin B6 0.085mg 0.063mg Romano cheese
Vitamin B12 1.12µg 0.75µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Folate 7µg 5µg Romano cheese
Choline 15.4mg 15.1mg Romano cheese
Saturated Fat 17.115g 2.395g Greek yogurt
Monounsaturated Fat 7.838g 2.136g Romano cheese
Polyunsaturated fat 0.593g 0.469g Romano cheese
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Greek yogurt
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
17%
Greek yogurt
Minerals Daily Need Coverage Score
106%
Romano cheese
19%
Greek yogurt

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 - 3.27g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 91mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1398mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 14.72g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt 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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.