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  6. Cheese vs. Romano cheese

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 selenium, vitamin A, 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.
  • Cheese has a lower glycemic index (0) than romano cheese (27).

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

Infographic

Cheese vs Romano 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
Contains more ZincZinc +41.1%
Contains less SodiumSodium -54.4%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +96.6%
Contains more MagnesiumMagnesium +51.9%
Contains more CalciumCalcium +49.9%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +450%
Contains more PhosphorusPhosphorus +67%
~equal in Copper ~0.03mg

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.
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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%
Contains more Vitamin AVitamin A +243.8%
Contains more Vitamin EVitamin E +208.7%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more FolateFolate +285.7%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B6Vitamin B6 +28.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.424mg
~equal in Vitamin B12 ~1.12µg
~equal in Vitamin K ~2.2µg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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
Contains more FatsFats +23.6%
Contains more WaterWater +19.8%
Contains more ProteinProtein +39%
Contains more CarbsCarbs +17.5%
Contains more OtherOther +81.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains more Mono. FatMonounsaturated fat +18%
Contains more Poly. FatPolyunsaturated fat +139.6%
~equal in Saturated fat ~17.115g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Romano cheese
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Romano cheese DV% diff.
Phosphorus 455mg 760mg 44%
Calcium 710mg 1064mg 35%
Sodium 653mg 1433mg 34%
Vitamin A 330µg 96µg 26%
Selenium 28.5µg 14.5µg 25%
Protein 22.87g 31.8g 18%
Zinc 3.64mg 2.58mg 10%
Fats 33.31g 26.94g 10%
Saturated fat 18.867g 17.115g 8%
Iron 0.14mg 0.77mg 8%
Polyunsaturated fat 1.421g 0.593g 6%
Folate 27µg 7µg 5%
Monounsaturated fat 9.246g 7.838g 4%
Vitamin B2 0.428mg 0.37mg 4%
Magnesium 27mg 41mg 3%
Vitamin E 0.71mg 0.23mg 3%
Cholesterol 99mg 104mg 2%
Vitamin B1 0.029mg 0.037mg 1%
Vitamin B12 1.1µg 1.12µg 1%
Vitamin B6 0.066mg 0.085mg 1%
Calories 404kcal 387kcal 1%
Vitamin D 0.6µg 0.5µg 1%
Vitamin D 24IU 20IU 1%
Carbs 3.09g 3.63g 0%
Net carbs 3.09g 3.63g N/A
Potassium 76mg 86mg 0%
Sugar 0.48g 0.73g N/A
Copper 0.03mg 0.03mg 0%
Manganese 0.027mg 0.02mg 0%
Vitamin B3 0.059mg 0.077mg 0%
Vitamin B5 0.41mg 0.424mg 0%
Vitamin K 2.4µg 2.2µg 0%
Trans fat 0.917g N/A
Choline 16.5mg 15.4mg 0%
Tryptophan 0.547mg 0.429mg 0%
Threonine 1.044mg 1.171mg 0%
Isoleucine 1.206mg 1.685mg 0%
Leucine 1.939mg 3.071mg 0%
Lysine 1.025mg 2.941mg 0%
Methionine 0.547mg 0.852mg 0%
Phenylalanine 1.074mg 1.71mg 0%
Valine 1.404mg 2.183mg 0%
Histidine 0.547mg 1.231mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Cheese
26%
Romano cheese
Minerals Daily Need Coverage Score
79%
Cheese
106%
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 Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 5mg)
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 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

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. 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.