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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, zinc, vitamin B12, and vitamin A.
  • 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% 32% 4.6% 7.5% 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% 87% 11% 7.5% 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 +172.9%
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

All nutrients comparison - raw data values

Nutrient Romano cheese Parmesan DV% diff.
Selenium 14.5µg 34.4µg 36%
Calcium 1064mg 853mg 21%
Phosphorus 760mg 627mg 19%
Vitamin A 96µg 262µg 18%
Sodium 1433mg 1804mg 16%
Zinc 2.58mg 4.2mg 15%
Vitamin B12 1.12µg 1.4µg 12%
Saturated fat 17.115g 15.371g 8%
Protein 31.8g 28.42g 7%
Cholesterol 104mg 86mg 6%
Polyunsaturated fat 0.593g 1.386g 5%
Iron 0.77mg 0.49mg 4%
Carbs 3.63g 13.91g 3%
Potassium 86mg 180mg 3%
Manganese 0.02mg 0.071mg 2%
Vitamin E 0.23mg 0.53mg 2%
Calories 387kcal 420kcal 2%
Magnesium 41mg 34mg 2%
Monounsaturated fat 7.838g 7.13g 2%
Copper 0.03mg 0.04mg 1%
Vitamin B1 0.037mg 0.026mg 1%
Vitamin B2 0.37mg 0.358mg 1%
Vitamin B5 0.424mg 0.45mg 1%
Fats 26.94g 27.84g 1%
Net carbs 3.63g 13.91g N/A
Vitamin D 20IU 21IU 0%
Sugar 0.73g 0.07g N/A
Vitamin D 0.5µg 0.5µg 0%
Vitamin B3 0.077mg 0.08mg 0%
Vitamin B6 0.085mg 0.081mg 0%
Vitamin K 2.2µg 1.7µg 0%
Trans fat 0.876g N/A
Folate 7µg 6µg 0%
Choline 15.4mg 14.1mg 0%
Tryptophan 0.429mg 0.383mg 0%
Threonine 1.171mg 1.075mg 0%
Isoleucine 1.685mg 1.455mg 0%
Leucine 3.071mg 2.747mg 0%
Lysine 2.941mg 2.201mg 0%
Methionine 0.852mg 0.751mg 0%
Phenylalanine 1.71mg 1.538mg 0%
Valine 2.183mg 1.865mg 0%
Histidine 1.231mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

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

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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.