Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Romano cheese
  5. Compare
  6. Romano cheese vs. Ricotta

Romano cheese vs. Ricotta — In-Depth Nutrition Comparison

Compare

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 for 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.

Infographic

Romano cheese vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +414%
Contains more IronIron +102.6%
Contains more CopperCopper +42.9%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +381%
Contains more ManganeseManganese +233.3%
Contains more PotassiumPotassium +22.1%
Contains less SodiumSodium -94.1%
~equal in Selenium ~14.5µg

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B1Vitamin B1 +184.6%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more Vitamin B5Vitamin B5 +99.1%
Contains more Vitamin B6Vitamin B6 +97.7%
Contains more Vitamin B12Vitamin B12 +229.4%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more FolateFolate +71.4%
Contains more CholineCholine +13.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Ricotta DV% diff.
Calcium 1064mg 207mg 86%
Phosphorus 760mg 158mg 86%
Sodium 1433mg 84mg 59%
Protein 31.8g 11.26g 41%
Saturated fat 17.115g 8.295g 40%
Vitamin B12 1.12µg 0.34µg 33%
Fats 26.94g 12.98g 21%
Cholesterol 104mg 51mg 18%
Vitamin B2 0.37mg 0.195mg 13%
Zinc 2.58mg 1.16mg 13%
Calories 387kcal 174kcal 11%
Monounsaturated fat 7.838g 3.627g 11%
Magnesium 41mg 11mg 7%
Iron 0.77mg 0.38mg 5%
Vitamin B5 0.424mg 0.213mg 4%
Vitamin B6 0.085mg 0.043mg 3%
Vitamin A 96µg 120µg 3%
Vitamin B1 0.037mg 0.013mg 2%
Vitamin D 0.5µg 0.2µg 2%
Folate 7µg 12µg 1%
Polyunsaturated fat 0.593g 0.385g 1%
Vitamin E 0.23mg 0.11mg 1%
Copper 0.03mg 0.021mg 1%
Manganese 0.02mg 0.006mg 1%
Potassium 86mg 105mg 1%
Vitamin D 20IU 10IU 1%
Vitamin K 2.2µg 1.1µg 1%
Net carbs 3.63g 3.04g N/A
Carbs 3.63g 3.04g 0%
Sugar 0.73g 0.27g N/A
Selenium 14.5µg 14.5µg 0%
Vitamin B3 0.077mg 0.104mg 0%
Choline 15.4mg 17.5mg 0%
Tryptophan 0.429mg 0.125mg 0%
Threonine 1.171mg 0.517mg 0%
Isoleucine 1.685mg 0.589mg 0%
Leucine 3.071mg 1.221mg 0%
Lysine 2.941mg 1.338mg 0%
Methionine 0.852mg 0.281mg 0%
Phenylalanine 1.71mg 0.556mg 0%
Valine 2.183mg 0.692mg 0%
Histidine 1.231mg 0.459mg 0%

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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +182.4%
Contains more FatsFats +107.6%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +558.8%
Contains more WaterWater +132%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains more Mono. FatMonounsaturated fat +116.1%
Contains more Poly. FatPolyunsaturated fat +54%
Contains less Sat. FatSaturated fat -51.5%

People also compare

Ricotta
Ricotta vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort
Roquefort
Roquefort vs Swiss cheese
Swiss cheese
Ricotta
Ricotta vs Roquefort
Roquefort
Ricotta
Ricotta vs Swiss cheese
Swiss cheese

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.