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  6. Romano cheese vs. Swiss cheese

Romano cheese vs. Swiss cheese — In-Depth Nutrition Comparison

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How are Romano cheese and Swiss cheese different?

  • Romano cheese is richer in Phosphorus, Calcium, Iron, and Vitamin B2, while Swiss cheese is higher in Vitamin B12, Selenium, Vitamin A, and Zinc.
  • Swiss cheese covers your daily need of Vitamin B12 81% more than Romano cheese.
  • Romano cheese contains 8 times more Sodium than Swiss cheese. Romano cheese contains 1433mg of Sodium, while Swiss cheese contains 187mg.

Cheese, romano and Cheese, swiss types were used in this article.

Infographic

Romano cheese vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +24.2%
Contains more CalciumCalcium +19.6%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +492.3%
Contains more PhosphorusPhosphorus +32.4%
Contains more CopperCopper +56.7%
Contains more ZincZinc +69.4%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +106.9%

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% 25% 4.6% 15% 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% 63% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +236.4%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin B5Vitamin B5 +20.1%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more Vitamin KVitamin K +57.1%
Contains more Vitamin AVitamin A +152.3%
Contains more Vitamin EVitamin E +160.9%
Contains more Vitamin B12Vitamin B12 +173.2%
Contains more FolateFolate +42.9%
~equal in Vitamin C ~0mg
~equal in Choline ~15.5mg

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more ProteinProtein +18%
Contains more CarbsCarbs +152.1%
Contains more OtherOther +125.5%
Contains more FatsFats +15%
Contains more WaterWater +21.7%

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
66% 29% 5%
Saturated Fat: Sat. Fat 18.227 g
Monounsaturated Fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains more Poly. FatPolyunsaturated fat +126.1%
~equal in Saturated Fat ~18.227g
~equal in Monounsaturated Fat ~8.046g

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

All nutrients comparison - raw data values

Nutrient Romano cheese Swiss cheese Opinion
Calories 387kcal 393kcal Swiss cheese
Protein 31.8g 26.96g Romano cheese
Fats 26.94g 30.99g Swiss cheese
Net carbs 3.63g 1.44g Romano cheese
Carbs 3.63g 1.44g Romano cheese
Cholesterol 104mg 93mg Swiss cheese
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 33mg Romano cheese
Calcium 1064mg 890mg Romano cheese
Potassium 86mg 72mg Romano cheese
Iron 0.77mg 0.13mg Romano cheese
Sugar 0.73g 0g Swiss cheese
Copper 0.03mg 0.047mg Swiss cheese
Zinc 2.58mg 4.37mg Swiss cheese
Phosphorus 760mg 574mg Romano cheese
Sodium 1433mg 187mg Swiss cheese
Vitamin A 415IU 1047IU Swiss cheese
Vitamin A 96µg 288µg Swiss cheese
Vitamin E 0.23mg 0.6mg Swiss cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 0.026mg Swiss cheese
Selenium 14.5µg 30µg Swiss cheese
Vitamin B1 0.037mg 0.011mg Romano cheese
Vitamin B2 0.37mg 0.302mg Romano cheese
Vitamin B3 0.077mg 0.064mg Romano cheese
Vitamin B5 0.424mg 0.353mg Romano cheese
Vitamin B6 0.085mg 0.071mg Romano cheese
Vitamin B12 1.12µg 3.06µg Swiss cheese
Vitamin K 2.2µg 1.4µg Romano cheese
Folate 7µg 10µg Swiss cheese
Trans Fat 0.987g Romano cheese
Choline 15.4mg 15.5mg Swiss cheese
Saturated Fat 17.115g 18.227g Romano cheese
Monounsaturated Fat 7.838g 8.046g Swiss cheese
Polyunsaturated fat 0.593g 1.341g Swiss cheese
Tryptophan 0.429mg 0.401mg Romano cheese
Threonine 1.171mg 1.038mg Romano cheese
Isoleucine 1.685mg 1.537mg Romano cheese
Leucine 3.071mg 2.959mg Romano cheese
Lysine 2.941mg 2.585mg Romano cheese
Methionine 0.852mg 0.784mg Romano cheese
Phenylalanine 1.71mg 1.662mg Romano cheese
Valine 2.183mg 2.139mg Romano cheese
Histidine 1.231mg 1.065mg Romano cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - DPA 0g 0.018g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Romano cheese
45%
Swiss cheese
Minerals Daily Need Coverage Score
106%
Romano cheese
87%
Swiss cheese

Comparison summary

Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 1246mg)
Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.112g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
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.
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.