Romano cheese vs Ricotta - In-Depth Nutrition Comparison
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The main differences between Romano cheese and Ricotta
- Romano cheese is richer than Ricotta in Phosphorus, Calcium, Vitamin B12, Vitamin B2, Zinc, Magnesium, and Monounsaturated Fat.
- Daily need coverage for Phosphorus from Romano cheese is 86% higher.
- Romano cheese contains 17 times more Sodium than Ricotta. Romano cheese contains 1433mg of Sodium, while Ricotta contains 84mg.
Food types used in this article are Cheese, romano and Cheese, ricotta, whole milk.
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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
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Calcium
+414%
Contains
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Iron
+102.6%
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Magnesium
+272.7%
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Phosphorus
+381%
Contains
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Zinc
+122.4%
Contains
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Copper
+42.9%
Contains
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Potassium
+22.1%
Contains
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Sodium
-94.1%
Contains
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Calcium
+414%
Contains
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Iron
+102.6%
Contains
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Magnesium
+272.7%
Contains
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Phosphorus
+381%
Contains
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Zinc
+122.4%
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Copper
+42.9%
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Potassium
+22.1%
Contains
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Sodium
-94.1%
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
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Contains
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Vitamin E
+109.1%
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Vitamin D
+150%
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Vitamin B1
+184.6%
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Vitamin B2
+89.7%
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Vitamin B5
+99.1%
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Vitamin B6
+97.7%
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Vitamin B12
+229.4%
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Vitamin K
+100%
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Vitamin B3
+35.1%
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Folate
+71.4%
Equal in Vitamin A - 445
Contains
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Vitamin E
+109.1%
Contains
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Vitamin D
+150%
Contains
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Vitamin B1
+184.6%
Contains
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Vitamin B2
+89.7%
Contains
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Vitamin B5
+99.1%
Contains
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Vitamin B6
+97.7%
Contains
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Vitamin B12
+229.4%
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Vitamin K
+100%
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Vitamin B3
+35.1%
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Folate
+71.4%
Equal in Vitamin A - 445
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+182.4%
Contains
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Fats
+107.6%
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Carbs
+19.4%
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Other
+558.8%
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Water
+132%
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
11.26 g
Fats:
12.98 g
Carbs:
3.04 g
Water:
71.7 g
Other:
1.02 g
Contains
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Protein
+182.4%
Contains
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Fats
+107.6%
Contains
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Carbs
+19.4%
Contains
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Other
+558.8%
Contains
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Water
+132%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+116.1%
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Polyunsaturated fat
+54%
Contains
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Saturated Fat
-51.5%
Saturated Fat:
17.115 g
Monounsaturated Fat:
7.838 g
Polyunsaturated fat:
0.593 g
Saturated Fat:
8.295 g
Monounsaturated Fat:
3.627 g
Polyunsaturated fat:
0.385 g
Contains
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Monounsaturated Fat
+116.1%
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Polyunsaturated fat
+54%
Contains
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Saturated Fat
-51.5%
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.
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Rich in minerals |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in price |
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Lower in glycemic index | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 3.63g | 3.04g |
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Protein | 31.8g | 11.26g |
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Fats | 26.94g | 12.98g |
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Carbs | 3.63g | 3.04g |
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Calories | 387kcal | 174kcal |
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Sugar | 0.73g | 0.27g |
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Calcium | 1064mg | 207mg |
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Iron | 0.77mg | 0.38mg |
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Magnesium | 41mg | 11mg |
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Phosphorus | 760mg | 158mg |
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Potassium | 86mg | 105mg |
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Sodium | 1433mg | 84mg |
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Zinc | 2.58mg | 1.16mg |
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Copper | 0.03mg | 0.021mg |
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Vitamin A | 415IU | 445IU |
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Vitamin A RAE | 96µg | 120µg |
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Vitamin E | 0.23mg | 0.11mg |
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Vitamin D | 20IU | 10IU |
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Vitamin D | 0.5µg | 0.2µg |
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Vitamin B1 | 0.037mg | 0.013mg |
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Vitamin B2 | 0.37mg | 0.195mg |
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Vitamin B3 | 0.077mg | 0.104mg |
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Vitamin B5 | 0.424mg | 0.213mg |
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Vitamin B6 | 0.085mg | 0.043mg |
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Folate | 7µg | 12µg |
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Vitamin B12 | 1.12µg | 0.34µg |
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Vitamin K | 2.2µg | 1.1µg |
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Tryptophan | 0.429mg | 0.125mg |
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Threonine | 1.171mg | 0.517mg |
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Isoleucine | 1.685mg | 0.589mg |
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Leucine | 3.071mg | 1.221mg |
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Lysine | 2.941mg | 1.338mg |
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Methionine | 0.852mg | 0.281mg |
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Phenylalanine | 1.71mg | 0.556mg |
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Valine | 2.183mg | 0.692mg |
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Histidine | 1.231mg | 0.459mg |
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Cholesterol | 104mg | 51mg |
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Saturated Fat | 17.115g | 8.295g |
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Monounsaturated Fat | 7.838g | 3.627g |
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Polyunsaturated fat | 0.593g | 0.385g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet | Equal |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
28%

14%

Minerals Daily Need Coverage Score
122%

26%

Comparison summary
Which food is richer in minerals?

Romano cheese is relatively richer in minerals
Which food is richer in vitamins?

Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?

Ricotta is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?

Ricotta contains less Sodium (difference - 1349mg)
Which food is lower in Cholesterol?

Ricotta is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?

Ricotta is lower in Saturated Fat (difference - 8.82g)
Which food is cheaper?

Ricotta is cheaper (difference - $2.6)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)