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  6. Romano cheese vs. Provolone

Romano cheese vs. Provolone — In-Depth Nutrition Comparison

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Summary of differences between Romano cheese and Provolone

  • Romano cheese has more Phosphorus, and Calcium, however, Provolone is higher in Vitamin A RAE, Vitamin B12, and Zinc.
  • Romano cheese covers your daily need of Phosphorus 38% more than Provolone.
  • Romano cheese has 2 times more Sodium than Provolone. While Romano cheese has 1433mg of Sodium, Provolone has only 876mg.

These are the specific foods used in this comparison Cheese, romano and Cheese, provolone.

Infographic

Romano cheese vs Provolone 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.
Romano cheese
Romano cheese
6
:
3
Provolone
Provolone
Contains more Calcium +40.7%
Contains more Iron +48.1%
Contains more Magnesium +46.4%
Contains more Phosphorus +53.2%
Contains more Copper +15.4%
Contains more Manganese +100%
Contains more Potassium +60.5%
Contains less Sodium -38.9%
Contains more Zinc +25.2%
Equal in Selenium - 14.5
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Contains more Calcium +40.7%
Contains more Iron +48.1%
Contains more Magnesium +46.4%
Contains more Phosphorus +53.2%
Contains more Copper +15.4%
Contains more Manganese +100%
Contains more Potassium +60.5%
Contains less Sodium -38.9%
Contains more Zinc +25.2%
Equal in Selenium - 14.5

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.
Romano cheese
Romano cheese
3
:
5
Provolone
Provolone
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B6 +16.4%
Contains more Vitamin A +112%
Contains more Vitamin B3 +102.6%
Contains more Vitamin B5 +12.3%
Contains more Folate +42.9%
Contains more Vitamin B12 +30.4%
Equal in Vitamin E - 0.23
Equal in Vitamin D - 0.5
Equal in Vitamin K - 2.2
Romano cheese
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%
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B6 +16.4%
Contains more Vitamin A +112%
Contains more Vitamin B3 +102.6%
Contains more Vitamin B5 +12.3%
Contains more Folate +42.9%
Contains more Vitamin B12 +30.4%
Equal in Vitamin E - 0.23
Equal in Vitamin D - 0.5
Equal in Vitamin K - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Provolone
Provolone
Contains more Protein +24.3%
Contains more Carbs +69.6%
Contains more Other +42.7%
Contains more Water +32.5%
Equal in Fats - 26.62
Romano cheese
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
Provolone
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more Protein +24.3%
Contains more Carbs +69.6%
Contains more Other +42.7%
Contains more Water +32.5%
Equal in Fats - 26.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Provolone
Provolone
Contains more Polyunsaturated fat +29.7%
Equal in Saturated Fat - 17.078
Equal in Monounsaturated Fat - 7.393
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Contains more Polyunsaturated fat +29.7%
Equal in Saturated Fat - 17.078
Equal in Monounsaturated Fat - 7.393

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 Provolone
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Provolone Opinion
Net carbs 3.63g 2.14g Romano cheese
Protein 31.8g 25.58g Romano cheese
Fats 26.94g 26.62g Romano cheese
Carbs 3.63g 2.14g Romano cheese
Calories 387kcal 351kcal Romano cheese
Sugar 0.73g 0.56g Provolone
Calcium 1064mg 756mg Romano cheese
Iron 0.77mg 0.52mg Romano cheese
Magnesium 41mg 28mg Romano cheese
Phosphorus 760mg 496mg Romano cheese
Potassium 86mg 138mg Provolone
Sodium 1433mg 876mg Provolone
Zinc 2.58mg 3.23mg Provolone
Copper 0.03mg 0.026mg Romano cheese
Manganese 0.02mg 0.01mg Romano cheese
Selenium 14.5µg 14.5µg
Vitamin A 415IU 880IU Provolone
Vitamin A RAE 96µg 236µg Provolone
Vitamin E 0.23mg 0.23mg
Vitamin D 20IU 20IU
Vitamin D 0.5µg 0.5µg
Vitamin B1 0.037mg 0.019mg Romano cheese
Vitamin B2 0.37mg 0.321mg Romano cheese
Vitamin B3 0.077mg 0.156mg Provolone
Vitamin B5 0.424mg 0.476mg Provolone
Vitamin B6 0.085mg 0.073mg Romano cheese
Folate 7µg 10µg Provolone
Vitamin B12 1.12µg 1.46µg Provolone
Vitamin K 2.2µg 2.2µg
Tryptophan 0.429mg 0.345mg Romano cheese
Threonine 1.171mg 0.982mg Romano cheese
Isoleucine 1.685mg 1.091mg Romano cheese
Leucine 3.071mg 2.297mg Romano cheese
Lysine 2.941mg 2.646mg Romano cheese
Methionine 0.852mg 0.686mg Romano cheese
Phenylalanine 1.71mg 1.287mg Romano cheese
Valine 2.183mg 1.64mg Romano cheese
Histidine 1.231mg 1.115mg Romano cheese
Cholesterol 104mg 69mg Provolone
Saturated Fat 17.115g 17.078g Provolone
Monounsaturated Fat 7.838g 7.393g Romano cheese
Polyunsaturated fat 0.593g 0.769g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Provolone
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
28%
Romano cheese
33%
Provolone
Minerals Daily Need Coverage Score
106%
Romano cheese
78%
Provolone

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Provolone
Provolone contains less Sodium (difference - 557mg)
Which food is lower in Cholesterol?
Provolone
Provolone is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Provolone
Provolone is lower in Saturated Fat (difference - 0.036999999999999g)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $2.1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.