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  6. Romano cheese vs. Yogurt

Romano cheese vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between romano cheese and yogurt

  • Romano cheese is richer than yogurt in calcium, phosphorus, zinc, vitamin B12, iron, selenium, and vitamin A.
  • Daily need coverage for calcium for romano cheese is 95% higher.
  • Romano cheese contains 146 times more saturated fat than yogurt. Romano cheese contains 17.115g of saturated fat, while yogurt contains 0.117g.

Food types used in this article are Cheese, romano and Yogurt, Greek, plain, nonfat.

Infographic

Romano cheese vs Yogurt 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%
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +867.3%
Contains more IronIron +1000%
Contains more CopperCopper +76.5%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +463%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +49.5%
Contains more PotassiumPotassium +64%
Contains less SodiumSodium -97.5%

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%
Yogurt
Yogurt
1
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more Vitamin B12Vitamin B12 +49.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +170.1%
~equal in Vitamin C ~0mg
~equal in Folate ~7µg
~equal in Choline ~15.1mg

All nutrients comparison - raw data values

Nutrient Romano cheese Yogurt DV% diff.
Calcium 1064mg 110mg 95%
Phosphorus 760mg 135mg 89%
Saturated fat 17.115g 0.117g 77%
Sodium 1433mg 36mg 61%
Protein 31.8g 10.19g 43%
Fats 26.94g 0.39g 41%
Cholesterol 104mg 5mg 33%
Monounsaturated fat 7.838g 0.053g 19%
Zinc 2.58mg 0.52mg 19%
Calories 387kcal 59kcal 16%
Vitamin B12 1.12µg 0.75µg 15%
Vitamin A 96µg 1µg 11%
Selenium 14.5µg 9.7µg 9%
Iron 0.77mg 0.07mg 9%
Vitamin B2 0.37mg 0.278mg 7%
Magnesium 41mg 11mg 7%
Polyunsaturated fat 0.593g 0.012g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B5 0.424mg 0.331mg 2%
Vitamin K 2.2µg 0µg 2%
Potassium 86mg 141mg 2%
Vitamin B6 0.085mg 0.063mg 2%
Copper 0.03mg 0.017mg 1%
Vitamin B3 0.077mg 0.208mg 1%
Vitamin B1 0.037mg 0.023mg 1%
Vitamin E 0.23mg 0.01mg 1%
Carbs 3.63g 3.6g 0%
Net carbs 3.63g 3.6g N/A
Sugar 0.73g 3.24g N/A
Manganese 0.02mg 0.009mg 0%
Folate 7µg 7µg 0%
Trans fat 0.006g N/A
Choline 15.4mg 15.1mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +212.1%
Contains more FatsFats +6807.7%
Contains more OtherOther +833.3%
Contains more WaterWater +175.3%
~equal in Carbs ~3.6g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +14688.7%
Contains more Poly. FatPolyunsaturated fat +4841.7%
Contains less Sat. FatSaturated fat -99.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.