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Romano cheese vs. Matzo — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and matzo

  • Romano cheese is higher in calcium, phosphorus, and vitamin B12, yet matzo is higher in selenium, iron, vitamin B1, and manganese.
  • Romano cheese covers your daily calcium needs 105% more than matzo.

Food varieties used in this article are Cheese, romano and Crackers, matzo, plain.

Infographic

Romano cheese vs Matzo 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%
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +8084.6%
Contains more ZincZinc +279.4%
Contains more PhosphorusPhosphorus +753.9%
Contains more PotassiumPotassium +30.2%
Contains more IronIron +310.4%
Contains more CopperCopper +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3150%
Contains more SeleniumSelenium +154.5%

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.
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Matzo
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +633.3%
Contains more CholineCholine +42.6%
Contains more Vitamin B1Vitamin B1 +945.9%
Contains more Vitamin B3Vitamin B3 +4954.5%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more FolateFolate +142.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.443mg

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
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +218%
Contains more FatsFats +1824.3%
Contains more WaterWater +618.8%
Contains more OtherOther +1020%
Contains more CarbsCarbs +2205.8%

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
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +6071.7%
Contains less Sat. FatSaturated fat -98.7%
~equal in Polyunsaturated fat ~0.603g

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 Matzo
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Matzo DV% diff.
Calcium 1064mg 13mg 105%
Phosphorus 760mg 89mg 96%
Saturated fat 17.115g 0.226g 77%
Sodium 1433mg 0mg 62%
Vitamin B12 1.12µg 0µg 47%
Protein 31.8g 10g 44%
Selenium 14.5µg 36.9µg 41%
Fats 26.94g 1.4g 39%
Cholesterol 104mg 0mg 35%
Iron 0.77mg 3.16mg 30%
Vitamin B1 0.037mg 0.387mg 29%
Carbs 3.63g 83.7g 27%
Manganese 0.02mg 0.65mg 27%
Vitamin B3 0.077mg 3.892mg 24%
Monounsaturated fat 7.838g 0.127g 19%
Zinc 2.58mg 0.68mg 17%
Fiber 0g 3g 12%
Vitamin A 96µg 0µg 11%
Vitamin B2 0.37mg 0.291mg 6%
Magnesium 41mg 25mg 4%
Folate 7µg 17µg 3%
Vitamin D 0.5µg 0µg 3%
Copper 0.03mg 0.06mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B6 0.085mg 0.115mg 2%
Vitamin K 2.2µg 0.3µg 2%
Vitamin E 0.23mg 0.06mg 1%
Potassium 86mg 112mg 1%
Choline 15.4mg 10.8mg 1%
Calories 387kcal 395kcal 0%
Net carbs 3.63g 80.7g N/A
Sugar 0.73g 0.29g N/A
Vitamin B5 0.424mg 0.443mg 0%
Polyunsaturated fat 0.593g 0.603g 0%
Tryptophan 0.429mg 0.116mg 0%
Threonine 1.171mg 0.267mg 0%
Isoleucine 1.685mg 0.371mg 0%
Leucine 3.071mg 0.692mg 0%
Lysine 2.941mg 0.193mg 0%
Methionine 0.852mg 0.176mg 0%
Phenylalanine 1.71mg 0.494mg 0%
Valine 2.183mg 0.42mg 0%
Histidine 1.231mg 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Matzo
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
26%
Romano cheese
24%
Matzo
Minerals Daily Need Coverage Score
106%
Romano cheese
51%
Matzo

Comparison summary

Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 16.889g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 27)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $4.6)
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.