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  6. Cotija cheese vs. Romano cheese

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

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A recap on differences between Cotija cheese and Romano cheese

  • Cotija cheese is higher in Vitamin B12, Copper, Vitamin A RAE, Zinc, Vitamin B2, and Selenium, yet Romano cheese is higher in Calcium, and Iron.
  • Cotija cheese covers your daily Vitamin B12 needs 48% more than Romano cheese.
  • Cotija cheese contains 8 times more Copper than Romano cheese. While Cotija cheese contains 0.238mg of Copper, Romano cheese contains only 0.03mg.

Food varieties used in this article are Cheese, mexican, queso cotija and Cheese, romano.

Infographic

Cotija 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.
Cotija cheese
Cotija cheese
5
:
5
Romano cheese
Romano cheese
Contains more Potassium +45.3%
Contains more Zinc +50%
Contains more Copper +693.3%
Contains more Selenium +22.1%
Contains more Calcium +33%
Contains more Iron +∞%
Equal in Magnesium - 41
Equal in Phosphorus - 760
Equal in Sodium - 1433
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +45.3%
Contains more Zinc +50%
Contains more Copper +693.3%
Contains more Selenium +22.1%
Contains more Calcium +33%
Contains more Iron +∞%
Equal in Magnesium - 41
Equal in Phosphorus - 760
Equal in Sodium - 1433

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.
Cotija cheese
Cotija cheese
6
:
4
Romano cheese
Romano cheese
Contains more Vitamin A +108.4%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +101.8%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +15.8%
Equal in Vitamin E - 0.23
Equal in Vitamin D - 0.5
Cotija cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 5% 15% 0% 8% 113% 3% 0% 12% 8% 283% 5%
Romano cheese
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 +108.4%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +48.1%
Contains more Folate +42.9%
Contains more Vitamin B12 +101.8%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B6 +73.5%
Contains more Vitamin K +15.8%
Equal in Vitamin E - 0.23
Equal in Vitamin D - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
4
:
1
Romano cheese
Romano cheese
Contains more Fats +11.4%
Contains more Water +22.9%
Contains more Other +19.5%
Contains more Protein +59%
Equal in Carbs - 3.63
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Romano cheese
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 Fats +11.4%
Contains more Water +22.9%
Contains more Other +19.5%
Contains more Protein +59%
Equal in Carbs - 3.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
2
:
1
Romano cheese
Romano cheese
Contains more Polyunsaturated fat +100.2%
Equal in Saturated Fat - 17.115
Equal in Monounsaturated Fat - 7.838
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains more Polyunsaturated fat +100.2%
Equal in Saturated Fat - 17.115
Equal in Monounsaturated Fat - 7.838

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cotija cheese Romano cheese
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cotija cheese Romano cheese Opinion
Net carbs 3.97g 3.63g Cotija cheese
Protein 20g 31.8g Romano cheese
Fats 30g 26.94g Cotija cheese
Carbs 3.97g 3.63g Cotija cheese
Calories 366kcal 387kcal Romano cheese
Sugar 0g 0.73g Cotija cheese
Calcium 800mg 1064mg Romano cheese
Iron 0mg 0.77mg Romano cheese
Magnesium 38mg 41mg Romano cheese
Phosphorus 729mg 760mg Romano cheese
Potassium 125mg 86mg Cotija cheese
Sodium 1400mg 1433mg Cotija cheese
Zinc 3.87mg 2.58mg Cotija cheese
Copper 0.238mg 0.03mg Cotija cheese
Manganese 0.02mg Romano cheese
Selenium 17.7µg 14.5µg Cotija cheese
Vitamin A 865IU 415IU Cotija cheese
Vitamin A RAE 229µg 96µg Cotija cheese
Vitamin E 0.25mg 0.23mg Cotija cheese
Vitamin D 21IU 20IU Cotija cheese
Vitamin D 0.5µg 0.5µg
Vitamin B1 0.029mg 0.037mg Romano cheese
Vitamin B2 0.486mg 0.37mg Cotija cheese
Vitamin B3 0.114mg 0.077mg Cotija cheese
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.049mg 0.085mg Romano cheese
Folate 10µg 7µg Cotija cheese
Vitamin B12 2.26µg 1.12µg Cotija cheese
Vitamin K 1.9µg 2.2µg Romano cheese
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 100mg 104mg Cotija cheese
Saturated Fat 17.5g 17.115g Romano cheese
Monounsaturated Fat 8.333g 7.838g Cotija cheese
Polyunsaturated fat 1.187g 0.593g Cotija cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Cotija cheese
28%
Romano cheese
Minerals Daily Need Coverage Score
105%
Cotija cheese
106%
Romano cheese

Comparison summary

Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 0.385g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Cotija cheese
Cotija cheese contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Cotija cheese
Cotija cheese is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $4.6)
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. Cotija cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170898/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.