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Romano cheese vs. Pasta — In-Depth Nutrition Comparison

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Important differences between romano cheese and pasta

  • Romano cheese has more calcium, phosphorus, vitamin B12, zinc, and vitamin B2; however, pasta has more vitamin B1 and folate.
  • Romano cheese's daily need coverage for calcium is 106% more.
  • Romano cheese has 239 times more sodium than pasta. Romano cheese has 1433mg of sodium, while pasta has 6mg.
  • Pasta has a higher glycemic index than romano cheese.

The food varieties used in the comparison are Cheese, romano and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Romano cheese vs Pasta 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%
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +17633.3%
Contains more PotassiumPotassium +258.3%
Contains more ZincZinc +360.7%
Contains more PhosphorusPhosphorus +1106.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +48.1%
Contains more CopperCopper +210%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1020%

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%
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B5Vitamin B5 +131.7%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +700%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +464.9%
Contains more Vitamin B3Vitamin B3 +1188.3%
Contains more FolateFolate +814.3%
~equal in Vitamin C ~0mg

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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +517.5%
Contains more FatsFats +2465.7%
Contains more OtherOther +2067.7%
Contains more CarbsCarbs +586.8%
Contains more WaterWater +121.8%

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +6221%
Contains more Poly. FatPolyunsaturated fat +38.2%
Contains less Sat. FatSaturated fat -99.1%

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 Pasta
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Pasta DV% diff.
Calcium 1064mg 6mg 106%
Phosphorus 760mg 63mg 100%
Saturated fat 17.115g 0.15g 77%
Sodium 1433mg 6mg 62%
Protein 31.8g 5.15g 53%
Vitamin B12 1.12µg 0.14µg 41%
Fats 26.94g 1.05g 40%
Selenium 14.5µg 26%
Cholesterol 104mg 33mg 24%
Monounsaturated fat 7.838g 0.124g 19%
Zinc 2.58mg 0.56mg 18%
Vitamin B2 0.37mg 0.15mg 17%
Vitamin B1 0.037mg 0.209mg 14%
Folate 7µg 64µg 14%
Calories 387kcal 131kcal 13%
Vitamin A 96µg 6µg 10%
Manganese 0.02mg 0.224mg 9%
Copper 0.03mg 0.093mg 7%
Carbs 3.63g 24.93g 7%
Vitamin B3 0.077mg 0.992mg 6%
Iron 0.77mg 1.14mg 5%
Magnesium 41mg 18mg 5%
Vitamin B5 0.424mg 0.183mg 5%
Vitamin B6 0.085mg 0.034mg 4%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Potassium 86mg 24mg 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Polyunsaturated fat 0.593g 0.429g 1%
Net carbs 3.63g 24.93g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.065mg 0%
Threonine 1.171mg 0.134mg 0%
Isoleucine 1.685mg 0.197mg 0%
Leucine 3.071mg 0.348mg 0%
Lysine 2.941mg 0.097mg 0%
Methionine 0.852mg 0.079mg 0%
Phenylalanine 1.71mg 0.247mg 0%
Valine 2.183mg 0.217mg 0%
Histidine 1.231mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
106%
Romano cheese
16%
Pasta

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 71mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1427mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 16.965g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $1.6)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.