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Cheese vs Romano cheese - In-Depth Nutrition Comparison

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What are the differences between Cheese and Romano cheese?

  • Cheese is higher in Vitamin A RAE, Selenium, and Zinc, however Romano cheese is richer in Phosphorus, Calcium, and Iron.
  • Romano cheese's daily need coverage for Phosphorus is 44% more.
  • Romano cheese contains 4 times less Folate than Cheese. Cheese contains 27µg of Folate, while Romano cheese contains 7µg.
  • Romano cheese has less Saturated Fat.

We used Cheese, cheddar and Cheese, romano types in this article.

Infographic

Cheese vs Romano cheese infographic
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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 less Sodium -54.4%
Contains more Zinc +41.1%
Contains more Calcium +49.9%
Contains more Iron +450%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Potassium +13.2%
Equal in Copper - 0.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains less Sodium -54.4%
Contains more Zinc +41.1%
Contains more Calcium +49.9%
Contains more Iron +450%
Contains more Magnesium +51.9%
Contains more Phosphorus +67%
Contains more Potassium +13.2%
Equal in Copper - 0.03

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
Cheese
6
:
Contains more Vitamin A +199.3%
Contains more Vitamin E +208.7%
Contains more Vitamin D +20%
Contains more Vitamin B2 +15.7%
Contains more Folate +285.7%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Equal in Vitamin B5 - 0.424
Equal in Vitamin B12 - 1.12
Equal in Vitamin K - 2.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
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%
Contains more Vitamin A +199.3%
Contains more Vitamin E +208.7%
Contains more Vitamin D +20%
Contains more Vitamin B2 +15.7%
Contains more Folate +285.7%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B6 +28.8%
Equal in Vitamin B5 - 0.424
Equal in Vitamin B12 - 1.12
Equal in Vitamin K - 2.2

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.
Cheese Romano cheese
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Romano cheese Opinion
Net carbs 3.09g 3.63g Romano cheese
Protein 22.87g 31.8g Romano cheese
Fats 33.31g 26.94g Cheese
Carbs 3.09g 3.63g Romano cheese
Calories 404kcal 387kcal Cheese
Starch g g
Fructose 0g g Cheese
Sugar 0.48g 0.73g Cheese
Fiber 0g 0g
Calcium 710mg 1064mg Romano cheese
Iron 0.14mg 0.77mg Romano cheese
Magnesium 27mg 41mg Romano cheese
Phosphorus 455mg 760mg Romano cheese
Potassium 76mg 86mg Romano cheese
Sodium 653mg 1433mg Cheese
Zinc 3.64mg 2.58mg Cheese
Copper 0.03mg 0.03mg
Vitamin A 1242IU 415IU Cheese
Vitamin E 0.71mg 0.23mg Cheese
Vitamin D 24IU 20IU Cheese
Vitamin D 0.6µg 0.5µg Cheese
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.037mg Romano cheese
Vitamin B2 0.428mg 0.37mg Cheese
Vitamin B3 0.059mg 0.077mg Romano cheese
Vitamin B5 0.41mg 0.424mg Romano cheese
Vitamin B6 0.066mg 0.085mg Romano cheese
Folate 27µg 7µg Cheese
Vitamin B12 1.1µg 1.12µg Romano cheese
Vitamin K 2.4µg 2.2µg Cheese
Tryptophan 0.547mg 0.429mg Cheese
Threonine 1.044mg 1.171mg Romano cheese
Isoleucine 1.206mg 1.685mg Romano cheese
Leucine 1.939mg 3.071mg Romano cheese
Lysine 1.025mg 2.941mg Romano cheese
Methionine 0.547mg 0.852mg Romano cheese
Phenylalanine 1.074mg 1.71mg Romano cheese
Valine 1.404mg 2.183mg Romano cheese
Histidine 0.547mg 1.231mg Romano cheese
Cholesterol 99mg 104mg Cheese
Trans Fat 0.917g g Romano cheese
Saturated Fat 18.867g 17.115g Romano cheese
Monounsaturated Fat 9.246g 7.838g Cheese
Polyunsaturated fat 1.421g 0.593g Cheese

Which food is preferable for your diet?

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

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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
35
Cheese
28
Romano cheese
Mineral Summary Score
79
Cheese
122
Romano cheese

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
137%
Cheese
191%
Romano cheese
Carbohydrates
3%
Cheese
4%
Romano cheese
Fats
154%
Cheese
124%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.752g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 780mg)
Which food is lower in Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $2.6)
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

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.