Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Feta
  5. Compare
  6. Feta vs. Romano cheese

Feta vs. Romano cheese — In-Depth Nutrition Comparison

Compare

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.

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +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%
~equal in Copper ~0.03mg
~equal in Selenium ~14.5µg

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
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +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%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Feta Romano cheese 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
2
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
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 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
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 less Sat. FatSaturated fat -12.7%
Contains more Mono. FatMonounsaturated fat +69.5%
~equal in Polyunsaturated fat ~0.593g

People also compare

Feta
Feta vs Cream cheese
Cream cheese
Feta
Feta vs Fontina
Fontina
Feta
Feta vs Edam
Edam
Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort

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.