Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

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 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
Copy 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
:
Contains more Iron +102.6%
Contains more Calcium +414%
Contains more Magnesium +272.7%
Contains more Copper +42.9%
Contains more Zinc +122.4%
Contains more Phosphorus +381%
Contains more Potassium +22.1%
Contains less Sodium -94.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 63% 10% 8% 7% 32% 68% 11%
Contains more Iron +102.6%
Contains more Calcium +414%
Contains more Magnesium +272.7%
Contains more Copper +42.9%
Contains more Zinc +122.4%
Contains more Phosphorus +381%
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
:
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 27% 3% 6% 4% 45% 2% 13% 10% 43% 3% 9%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Romano cheese
14
Ricotta
Mineral Summary Score
122
Romano cheese
26
Ricotta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
191%
Romano cheese
68%
Ricotta
Carbohydrates
4%
Romano cheese
3%
Ricotta
Fats
124%
Romano cheese
60%
Ricotta

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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Ricotta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

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 Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 53mg)
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 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)

All nutrients comparison - raw data values

Nutrient Romano cheese Ricotta Opinion
Calories 387 174 Romano cheese
Protein 31.8 11.26 Romano cheese
Fats 26.94 12.98 Romano cheese
Vitamin C 0 0
Carbs 3.63 3.04 Romano cheese
Cholesterol 104 51 Ricotta
Vitamin D 20 10 Romano cheese
Iron 0.77 0.38 Romano cheese
Calcium 1064 207 Romano cheese
Potassium 86 105 Ricotta
Magnesium 41 11 Romano cheese
Sugar 0.73 0.27 Ricotta
Fiber 0 0
Copper 0.03 0.021 Romano cheese
Zinc 2.58 1.16 Romano cheese
Starch
Phosphorus 760 158 Romano cheese
Sodium 1433 84 Ricotta
Vitamin A 415 445 Ricotta
Vitamin E 0.23 0.11 Romano cheese
Vitamin D 0.5 0.2 Romano cheese
Vitamin B1 0.037 0.013 Romano cheese
Vitamin B2 0.37 0.195 Romano cheese
Vitamin B3 0.077 0.104 Ricotta
Vitamin B5 0.424 0.213 Romano cheese
Vitamin B6 0.085 0.043 Romano cheese
Vitamin B12 1.12 0.34 Romano cheese
Vitamin K 2.2 1.1 Romano cheese
Folate 7 12 Ricotta
Trans Fat
Saturated Fat 17.115 8.295 Ricotta
Monounsaturated Fat 7.838 3.627 Romano cheese
Polyunsaturated fat 0.593 0.385 Romano cheese
Tryptophan 0.429 0.125 Romano cheese
Threonine 1.171 0.517 Romano cheese
Isoleucine 1.685 0.589 Romano cheese
Leucine 3.071 1.221 Romano cheese
Lysine 2.941 1.338 Romano cheese
Methionine 0.852 0.281 Romano cheese
Phenylalanine 1.71 0.556 Romano cheese
Valine 2.183 0.692 Romano cheese
Histidine 1.231 0.459 Romano cheese
Fructose

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.