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Romano cheese vs Milk - In-Depth Nutrition Comparison

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Significant differences between Romano cheese and Milk

  • The amount of Phosphorus, Calcium, Vitamin B12, Selenium, Zinc, Vitamin B2, and Iron in Romano cheese is higher than in Milk.
  • Romano cheese covers your daily Phosphorus needs 95% more than Milk.
  • Milk has 33 times less Sodium than Romano cheese. Romano cheese has 1433mg of Sodium, while Milk has 44mg.

Specific food types used in this comparison are Cheese, romano and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Romano cheese vs Milk infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +751.2%
Contains more Iron +2466.7%
Contains more Magnesium +272.7%
Contains more Phosphorus +700%
Contains more Zinc +514.3%
Contains more Copper +200%
Contains more Potassium +74.4%
Contains less Sodium -96.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 38% 2% 8% 41% 14% 6% 12% 4%
Contains more Calcium +751.2%
Contains more Iron +2466.7%
Contains more Magnesium +272.7%
Contains more Phosphorus +700%
Contains more Zinc +514.3%
Contains more Copper +200%
Contains more Potassium +74.4%
Contains less Sodium -96.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Milk
Contains more Vitamin A +111.7%
Contains more Vitamin E +2200%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +129.7%
Contains more Folate +40%
Contains more Vitamin B12 +138.3%
Contains more Vitamin K +2100%
Contains more Vitamin D +140%
Contains more Vitamin B3 +20.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin A +111.7%
Contains more Vitamin E +2200%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +129.7%
Contains more Folate +40%
Contains more Vitamin B12 +138.3%
Contains more Vitamin K +2100%
Contains more Vitamin D +140%
Contains more Vitamin B3 +20.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Romano cheese Milk
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Milk Opinion
Net carbs 3.63g 4.99g Milk
Protein 31.8g 3.37g Romano cheese
Fats 26.94g 0.97g Romano cheese
Carbs 3.63g 4.99g Milk
Calories 387kcal 42kcal Romano cheese
Starch g g
Fructose g 0g Milk
Sugar 0.73g 5.2g Romano cheese
Fiber 0g 0g
Calcium 1064mg 125mg Romano cheese
Iron 0.77mg 0.03mg Romano cheese
Magnesium 41mg 11mg Romano cheese
Phosphorus 760mg 95mg Romano cheese
Potassium 86mg 150mg Milk
Sodium 1433mg 44mg Milk
Zinc 2.58mg 0.42mg Romano cheese
Copper 0.03mg 0.01mg Romano cheese
Vitamin A 415IU 196IU Romano cheese
Vitamin E 0.23mg 0.01mg Romano cheese
Vitamin D 20IU 48IU Milk
Vitamin D 0.5µg 1.2µg Milk
Vitamin C 0mg 0mg
Vitamin B1 0.037mg 0.02mg Romano cheese
Vitamin B2 0.37mg 0.185mg Romano cheese
Vitamin B3 0.077mg 0.093mg Milk
Vitamin B5 0.424mg 0.361mg Romano cheese
Vitamin B6 0.085mg 0.037mg Romano cheese
Folate 7µg 5µg Romano cheese
Vitamin B12 1.12µg 0.47µg Romano cheese
Vitamin K 2.2µg 0.1µg Romano cheese
Tryptophan 0.429mg 0.043mg Romano cheese
Threonine 1.171mg 0.143mg Romano cheese
Isoleucine 1.685mg 0.174mg Romano cheese
Leucine 3.071mg 0.319mg Romano cheese
Lysine 2.941mg 0.282mg Romano cheese
Methionine 0.852mg 0.088mg Romano cheese
Phenylalanine 1.71mg 0.174mg Romano cheese
Valine 2.183mg 0.22mg Romano cheese
Histidine 1.231mg 0.101mg Romano cheese
Cholesterol 104mg 5mg Milk
Trans Fat g g
Saturated Fat 17.115g 0.633g Milk
Monounsaturated Fat 7.838g 0.277g Romano cheese
Polyunsaturated fat 0.593g 0.035g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Romano cheese
16
Milk
Mineral Summary Score
122
Romano cheese
15
Milk

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
191%
Romano cheese
20%
Milk
Carbohydrates
4%
Romano cheese
5%
Milk
Fats
124%
Romano cheese
4%
Milk

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.47g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1389mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 16.482g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.