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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Romano cheese
Romano cheese
6
:
2
Ricotta
Ricotta
Contains more Calcium +414%
Contains more Iron +102.6%
Contains more Magnesium +272.7%
Contains more Phosphorus +381%
Contains more Zinc +122.4%
Contains more Copper +42.9%
Contains more Potassium +22.1%
Contains less Sodium -94.1%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 15% 8% 68% 10% 11% 32% 7%
Contains more Calcium +414%
Contains more Iron +102.6%
Contains more Magnesium +272.7%
Contains more Phosphorus +381%
Contains more Zinc +122.4%
Contains more Copper +42.9%
Contains more Potassium +22.1%
Contains less 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
Romano cheese
Romano cheese
8
:
3
Ricotta
Ricotta
Contains more Vitamin E +109.1%
Contains more Vitamin D +150%
Contains more Vitamin B1 +184.6%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +97.7%
Contains more Vitamin B12 +229.4%
Contains more Vitamin K +100%
Contains more Vitamin B3 +35.1%
Contains more Folate +71.4%
Equal in Vitamin A - 445
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%
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Contains more Vitamin E +109.1%
Contains more Vitamin D +150%
Contains more Vitamin B1 +184.6%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +97.7%
Contains more Vitamin B12 +229.4%
Contains more Vitamin K +100%
Contains more Vitamin B3 +35.1%
Contains more Folate +71.4%
Equal in Vitamin A - 445

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Ricotta
Ricotta
Contains more Protein +182.4%
Contains more Fats +107.6%
Contains more Carbs +19.4%
Contains more Other +558.8%
Contains more Water +132%
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
Ricotta
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 Protein +182.4%
Contains more Fats +107.6%
Contains more Carbs +19.4%
Contains more Other +558.8%
Contains more Water +132%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Ricotta
Ricotta
Contains more Monounsaturated Fat +116.1%
Contains more Polyunsaturated fat +54%
Contains less Saturated Fat -51.5%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains more Monounsaturated Fat +116.1%
Contains more Polyunsaturated fat +54%
Contains less 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.
Romano cheese Ricotta
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Romano cheese Ricotta Opinion
Net carbs 3.63g 3.04g Romano cheese
Protein 31.8g 11.26g Romano cheese
Fats 26.94g 12.98g Romano cheese
Carbs 3.63g 3.04g Romano cheese
Calories 387kcal 174kcal Romano cheese
Sugar 0.73g 0.27g Ricotta
Calcium 1064mg 207mg Romano cheese
Iron 0.77mg 0.38mg Romano cheese
Magnesium 41mg 11mg Romano cheese
Phosphorus 760mg 158mg Romano cheese
Potassium 86mg 105mg Ricotta
Sodium 1433mg 84mg Ricotta
Zinc 2.58mg 1.16mg Romano cheese
Copper 0.03mg 0.021mg Romano cheese
Vitamin A 415IU 445IU Ricotta
Vitamin A RAE 96µg 120µg Ricotta
Vitamin E 0.23mg 0.11mg Romano cheese
Vitamin D 20IU 10IU Romano cheese
Vitamin D 0.5µg 0.2µg Romano cheese
Vitamin B1 0.037mg 0.013mg Romano cheese
Vitamin B2 0.37mg 0.195mg Romano cheese
Vitamin B3 0.077mg 0.104mg Ricotta
Vitamin B5 0.424mg 0.213mg Romano cheese
Vitamin B6 0.085mg 0.043mg Romano cheese
Folate 7µg 12µg Ricotta
Vitamin B12 1.12µg 0.34µg Romano cheese
Vitamin K 2.2µg 1.1µg Romano cheese
Tryptophan 0.429mg 0.125mg Romano cheese
Threonine 1.171mg 0.517mg Romano cheese
Isoleucine 1.685mg 0.589mg Romano cheese
Leucine 3.071mg 1.221mg Romano cheese
Lysine 2.941mg 1.338mg Romano cheese
Methionine 0.852mg 0.281mg Romano cheese
Phenylalanine 1.71mg 0.556mg Romano cheese
Valine 2.183mg 0.692mg Romano cheese
Histidine 1.231mg 0.459mg Romano cheese
Cholesterol 104mg 51mg Ricotta
Saturated Fat 17.115g 8.295g Ricotta
Monounsaturated Fat 7.838g 3.627g Romano cheese
Polyunsaturated fat 0.593g 0.385g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Ricotta
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 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%
Romano cheese
14%
Ricotta
Minerals Daily Need Coverage Score
122%
Romano cheese
26%
Ricotta

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 1349mg)
Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 8.82g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $2.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.