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  6. Feta vs. Romano cheese

Feta vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between Feta and Romano cheese?

  • Feta is higher in Vitamin B2, Vitamin B6, Vitamin B12, Vitamin B5, Vitamin B1, and Folate, however, Romano cheese is richer in Phosphorus, and Calcium.
  • Romano cheese's daily need coverage for Phosphorus is 60% more.
  • Romano cheese contains 5 times less Vitamin B6 than Feta. Feta contains 0.424mg of Vitamin B6, while Romano cheese contains 0.085mg.
  • Feta has less Saturated Fat.

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

Infographic

Feta 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.
Feta
Feta
5
:
5
Romano cheese
Romano cheese
Contains less Sodium -36%
Contains more Zinc +11.6%
Contains more Manganese +40%
Contains more Calcium +115.8%
Contains more Iron +18.5%
Contains more Magnesium +115.8%
Contains more Phosphorus +125.5%
Contains more Potassium +38.7%
Equal in Copper - 0.03
Equal in Selenium - 14.5
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains less Sodium -36%
Contains more Zinc +11.6%
Contains more Manganese +40%
Contains more Calcium +115.8%
Contains more Iron +18.5%
Contains more Magnesium +115.8%
Contains more Phosphorus +125.5%
Contains more Potassium +38.7%
Equal in Copper - 0.03
Equal in Selenium - 14.5

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.
Feta
Feta
8
:
3
Romano cheese
Romano cheese
Contains more Vitamin B1 +316.2%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +1187%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +398.8%
Contains more Folate +357.1%
Contains more Vitamin B12 +50.9%
Contains more Vitamin E +27.8%
Contains more Vitamin D +25%
Contains more Vitamin K +22.2%
Equal in Vitamin A - 415
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 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 B1 +316.2%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +1187%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +398.8%
Contains more Folate +357.1%
Contains more Vitamin B12 +50.9%
Contains more Vitamin E +27.8%
Contains more Vitamin D +25%
Contains more Vitamin K +22.2%
Equal in Vitamin A - 415

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +12.7%
Contains more Water +78.6%
Contains more Protein +123.8%
Contains more Fats +26.6%
Contains more Other +29.2%
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 Carbs +12.7%
Contains more Water +78.6%
Contains more Protein +123.8%
Contains more Fats +26.6%
Contains more Other +29.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -12.7%
Contains more Monounsaturated Fat +69.5%
Equal in Polyunsaturated fat - 0.593
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -12.7%
Contains more Monounsaturated Fat +69.5%
Equal in Polyunsaturated fat - 0.593

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Romano cheese Opinion
Net carbs 4.09g 3.63g Feta
Protein 14.21g 31.8g Romano cheese
Fats 21.28g 26.94g Romano cheese
Carbs 4.09g 3.63g Feta
Calories 264kcal 387kcal Romano cheese
Sugar 4.09g 0.73g Romano cheese
Calcium 493mg 1064mg Romano cheese
Iron 0.65mg 0.77mg Romano cheese
Magnesium 19mg 41mg Romano cheese
Phosphorus 337mg 760mg Romano cheese
Potassium 62mg 86mg Romano cheese
Sodium 917mg 1433mg Feta
Zinc 2.88mg 2.58mg Feta
Copper 0.032mg 0.03mg Feta
Manganese 0.028mg 0.02mg Feta
Selenium 15µg 14.5µg Feta
Vitamin A 422IU 415IU Feta
Vitamin A RAE 125µg 96µg Feta
Vitamin E 0.18mg 0.23mg Romano cheese
Vitamin D 16IU 20IU Romano cheese
Vitamin D 0.4µg 0.5µg Romano cheese
Vitamin B1 0.154mg 0.037mg Feta
Vitamin B2 0.844mg 0.37mg Feta
Vitamin B3 0.991mg 0.077mg Feta
Vitamin B5 0.967mg 0.424mg Feta
Vitamin B6 0.424mg 0.085mg Feta
Folate 32µg 7µg Feta
Vitamin B12 1.69µg 1.12µg Feta
Vitamin K 1.8µg 2.2µg Romano cheese
Tryptophan 0.2mg 0.429mg Romano cheese
Threonine 0.637mg 1.171mg Romano cheese
Isoleucine 0.803mg 1.685mg Romano cheese
Leucine 1.395mg 3.071mg Romano cheese
Lysine 1.219mg 2.941mg Romano cheese
Methionine 0.368mg 0.852mg Romano cheese
Phenylalanine 0.675mg 1.71mg Romano cheese
Valine 1.065mg 2.183mg Romano cheese
Histidine 0.397mg 1.231mg Romano cheese
Cholesterol 89mg 104mg Feta
Saturated Fat 14.946g 17.115g Feta
Monounsaturated Fat 4.623g 7.838g Romano cheese
Polyunsaturated fat 0.591g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
28%
Romano cheese
Minerals Daily Need Coverage Score
63%
Feta
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Feta
Feta contains less Sodium (difference - 516mg)
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 2.169g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $2.1)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.