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  6. Romano cheese vs. Parmesan

Romano cheese vs. Parmesan — In-Depth Nutrition Comparison

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Significant differences between Romano cheese and Parmesan

  • Romano cheese has more Calcium, and Phosphorus, however, Parmesan is richer in Selenium, Vitamin A, Zinc, and Vitamin B12.
  • Parmesan covers your daily Selenium needs 36% more than Romano cheese.
  • Parmesan contains less Cholesterol.

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

Infographic

Romano cheese vs Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +20.6%
Contains more CalciumCalcium +24.7%
Contains more IronIron +57.1%
Contains more PhosphorusPhosphorus +21.2%
Contains less SodiumSodium -20.6%
Contains more PotassiumPotassium +109.3%
Contains more CopperCopper +33.3%
Contains more ZincZinc +62.8%
Contains more ManganeseManganese +255%
Contains more SeleniumSelenium +137.2%

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% 58% 11% 15% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin KVitamin K +29.4%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +134.7%
Contains more Vitamin EVitamin E +130.4%
Contains more Vitamin B12Vitamin B12 +25%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.5µg
~equal in Vitamin B2 ~0.358mg
~equal in Vitamin B3 ~0.08mg
~equal in Vitamin B5 ~0.45mg
~equal in Vitamin B6 ~0.081mg
~equal in Choline ~14.1mg

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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more ProteinProtein +11.9%
Contains more WaterWater +36.5%
Contains more CarbsCarbs +283.2%
~equal in Fats ~27.84g
~equal in Other ~7.18g

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
64% 30% 6%
Saturated Fat: Sat. Fat 15.371 g
Monounsaturated Fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated Fat -10.2%
Contains more Poly. FatPolyunsaturated fat +133.7%
~equal in Monounsaturated Fat ~7.13g

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 Parmesan
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar 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 Parmesan Opinion
Calories 387kcal 420kcal Parmesan
Protein 31.8g 28.42g Romano cheese
Fats 26.94g 27.84g Parmesan
Net carbs 3.63g 13.91g Parmesan
Carbs 3.63g 13.91g Parmesan
Cholesterol 104mg 86mg Parmesan
Vitamin D 20IU 21IU Parmesan
Magnesium 41mg 34mg Romano cheese
Calcium 1064mg 853mg Romano cheese
Potassium 86mg 180mg Parmesan
Iron 0.77mg 0.49mg Romano cheese
Sugar 0.73g 0.07g Parmesan
Copper 0.03mg 0.04mg Parmesan
Zinc 2.58mg 4.2mg Parmesan
Phosphorus 760mg 627mg Romano cheese
Sodium 1433mg 1804mg Romano cheese
Vitamin A 415IU 974IU Parmesan
Vitamin A 96µg 262µg Parmesan
Vitamin E 0.23mg 0.53mg Parmesan
Vitamin D 0.5µg 0.5µg
Manganese 0.02mg 0.071mg Parmesan
Selenium 14.5µg 34.4µg Parmesan
Vitamin B1 0.037mg 0.026mg Romano cheese
Vitamin B2 0.37mg 0.358mg Romano cheese
Vitamin B3 0.077mg 0.08mg Parmesan
Vitamin B5 0.424mg 0.45mg Parmesan
Vitamin B6 0.085mg 0.081mg Romano cheese
Vitamin B12 1.12µg 1.4µg Parmesan
Vitamin K 2.2µg 1.7µg Romano cheese
Folate 7µg 6µg Romano cheese
Trans Fat 0.876g Romano cheese
Choline 15.4mg 14.1mg Romano cheese
Saturated Fat 17.115g 15.371g Parmesan
Monounsaturated Fat 7.838g 7.13g Romano cheese
Polyunsaturated fat 0.593g 1.386g Parmesan
Tryptophan 0.429mg 0.383mg Romano cheese
Threonine 1.171mg 1.075mg Romano cheese
Isoleucine 1.685mg 1.455mg Romano cheese
Leucine 3.071mg 2.747mg Romano cheese
Lysine 2.941mg 2.201mg Romano cheese
Methionine 0.852mg 0.751mg Romano cheese
Phenylalanine 1.71mg 1.538mg Romano cheese
Valine 2.183mg 1.865mg Romano cheese
Histidine 1.231mg 0.806mg Romano cheese
Omega-3 - ALA 0.102g Parmesan
Omega-3 - DPA 0g 0.015g Parmesan
Omega-3 - Eicosatrienoic acid 0.002g Parmesan
Omega-6 - Gamma-linoleic acid 0.002g Parmesan
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Parmesan
Omega-6 - Eicosadienoic acid 0.006g Parmesan
Omega-6 - Linoleic acid 0.87g Parmesan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Parmesan
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
32%
Parmesan
Minerals Daily Need Coverage Score
106%
Romano cheese
114%
Parmesan

Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 371mg)
Which food is lower in Cholesterol?
Parmesan
Parmesan is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Parmesan
Parmesan is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Parmesan
Parmesan is lower in Saturated Fat (difference - 1.744g)
Which food is lower in glycemic index?
Parmesan
Parmesan is lower in glycemic index (difference - 27)
Which food is cheaper?
Parmesan
Parmesan 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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.