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 B1,2, 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +11.6% |
| Contains less SodiumSodium | -36% |
| Contains more ManganeseManganese | +40% |
| Contains more MagnesiumMagnesium | +115.8% |
| Contains more CalciumCalcium | +115.8% |
| Contains more PotassiumPotassium | +38.7% |
| Contains more IronIron | +18.5% |
| Contains more PhosphorusPhosphorus | +125.5% |
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.
| Contains more Vitamin AVitamin A | +30.2% |
| Contains more Vitamin B1Vitamin B1 | +316.2% |
| Contains more Vitamin B2Vitamin B2 | +128.1% |
| Contains more Vitamin B3Vitamin B3 | +1187% |
| Contains more Vitamin B5Vitamin B5 | +128.1% |
| Contains more Vitamin B6Vitamin B6 | +398.8% |
| Contains more Vitamin B12Vitamin B12 | +50.9% |
| Contains more FolateFolate | +357.1% |
| Contains more Vitamin EVitamin E | +27.8% |
| Contains more Vitamin DVitamin D | +25% |
| Contains more Vitamin KVitamin K | +22.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.21 g
Fats:
21.28 g
Carbs:
4.09 g
Water:
55.22 g
Other:
5.2 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +12.7% |
| Contains more WaterWater | +78.6% |
| Contains more ProteinProtein | +123.8% |
| Contains more FatsFats | +26.6% |
| Contains more OtherOther | +29.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
14.946 g
Monounsaturated fat:
Mono. Fat
4.623 g
Polyunsaturated fat:
Poly. Fat
0.591 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -12.7% |
| Contains more Mono. FatMonounsaturated fat | +69.5% |
~equal in
Polyunsaturated fat
~0.593g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Phosphorus | 337mg | 760mg | 60% |
| Calcium | 493mg | 1064mg | 57% |
| Vitamin B2 | 0.844mg | 0.37mg | 36% |
| Protein | 14.21g | 31.8g | 35% |
| Vitamin B6 | 0.424mg | 0.085mg | 26% |
| Vitamin B12 | 1.69µg | 1.12µg | 24% |
| Sodium | 917mg | 1433mg | 22% |
| Vitamin B5 | 0.967mg | 0.424mg | 11% |
| Vitamin B1 | 0.154mg | 0.037mg | 10% |
| Saturated fat | 14.946g | 17.115g | 10% |
| Fats | 21.28g | 26.94g | 9% |
| Monounsaturated fat | 4.623g | 7.838g | 8% |
| Folate | 32µg | 7µg | 6% |
| Vitamin B3 | 0.991mg | 0.077mg | 6% |
| Calories | 264kcal | 387kcal | 6% |
| Cholesterol | 89mg | 104mg | 5% |
| Magnesium | 19mg | 41mg | 5% |
| Vitamin A | 125µg | 96µg | 3% |
| Zinc | 2.88mg | 2.58mg | 3% |
| Iron | 0.65mg | 0.77mg | 2% |
| Selenium | 15µg | 14.5µg | 1% |
| Potassium | 62mg | 86mg | 1% |
| Vitamin D | 0.4µg | 0.5µg | 1% |
| Vitamin D | 16IU | 20IU | 1% |
| Carbs | 4.09g | 3.63g | 0% |
| Net carbs | 4.09g | 3.63g | N/A |
| Sugar | 4.09g | 0.73g | N/A |
| Copper | 0.032mg | 0.03mg | 0% |
| Vitamin E | 0.18mg | 0.23mg | 0% |
| Manganese | 0.028mg | 0.02mg | 0% |
| Vitamin K | 1.8µg | 2.2µg | 0% |
| Choline | 15.4mg | 15.4mg | 0% |
| Polyunsaturated fat | 0.591g | 0.593g | 0% |
| Tryptophan | 0.2mg | 0.429mg | 0% |
| Threonine | 0.637mg | 1.171mg | 0% |
| Isoleucine | 0.803mg | 1.685mg | 0% |
| Leucine | 1.395mg | 3.071mg | 0% |
| Lysine | 1.219mg | 2.941mg | 0% |
| Methionine | 0.368mg | 0.852mg | 0% |
| Phenylalanine | 0.675mg | 1.71mg | 0% |
| Valine | 1.065mg | 2.183mg | 0% |
| Histidine | 0.397mg | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
54%
26%
Minerals Daily Need Coverage Score
63%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 3.36g)
Which food is lower in Cholesterol?
Feta is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Feta contains less Sodium (difference - 516mg)
Which food is lower in Saturated fat?
Feta is lower in Saturated fat (difference - 2.169g)
Which food is cheaper?
Feta is cheaper (difference - $2.1)
Which food is richer in vitamins?
Feta is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)
Which food is richer in minerals?
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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.