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  6. Goat cheese vs. Romano cheese

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

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A recap on differences between Goat cheese and Romano cheese

  • Goat cheese is higher in Copper, Vitamin A, and Vitamin B2, yet Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, and Zinc.
  • Romano cheese covers your daily Calcium needs 77% more than Goat cheese.
  • Goat cheese contains 19 times more Copper than Romano cheese. While Goat cheese contains 0.564mg of Copper, Romano cheese contains only 0.03mg.
  • The amount of Saturated Fat in Romano cheese is lower.

Food varieties used in this article are Cheese, goat, semisoft type and Cheese, romano.

Infographic

Goat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 PotassiumPotassium +83.7%
Contains more IronIron +110.4%
Contains more CopperCopper +1780%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +365%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +257%
Contains more ZincZinc +290.9%
Contains more PhosphorusPhosphorus +102.7%
Contains more SeleniumSelenium +281.6%

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.
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% 88% 5.2% 15% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin AVitamin A +252.8%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +94.6%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +1390.9%
Contains more Vitamin KVitamin K +13.6%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +409.1%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.5µg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 WaterWater +47.3%
Contains more ProteinProtein +47.4%
Contains more CarbsCarbs +2925%
Contains more OtherOther +128.6%
~equal in Fats ~26.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated Fat: Sat. Fat 20.639 g
Monounsaturated Fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 Poly. FatPolyunsaturated fat +19.6%
Contains less Sat. FatSaturated Fat -17.1%
Contains more Mono. FatMonounsaturated Fat +15.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Romano cheese Opinion
Calories 364kcal 387kcal Romano cheese
Protein 21.58g 31.8g Romano cheese
Fats 29.84g 26.94g Goat cheese
Net carbs 0.12g 3.63g Romano cheese
Carbs 0.12g 3.63g Romano cheese
Cholesterol 79mg 104mg Goat cheese
Vitamin D 22IU 20IU Goat cheese
Magnesium 29mg 41mg Romano cheese
Calcium 298mg 1064mg Romano cheese
Potassium 158mg 86mg Goat cheese
Iron 1.62mg 0.77mg Goat cheese
Sugar 0.12g 0.73g Goat cheese
Copper 0.564mg 0.03mg Goat cheese
Zinc 0.66mg 2.58mg Romano cheese
Phosphorus 375mg 760mg Romano cheese
Sodium 415mg 1433mg Goat cheese
Vitamin A 1464IU 415IU Goat cheese
Vitamin A 407µg 96µg Goat cheese
Vitamin E 0.26mg 0.23mg Goat cheese
Vitamin D 0.5µg 0.5µg
Manganese 0.093mg 0.02mg Goat cheese
Selenium 3.8µg 14.5µg Romano cheese
Vitamin B1 0.072mg 0.037mg Goat cheese
Vitamin B2 0.676mg 0.37mg Goat cheese
Vitamin B3 1.148mg 0.077mg Goat cheese
Vitamin B5 0.19mg 0.424mg Romano cheese
Vitamin B6 0.06mg 0.085mg Romano cheese
Vitamin B12 0.22µg 1.12µg Romano cheese
Vitamin K 2.5µg 2.2µg Goat cheese
Folate 2µg 7µg Romano cheese
Choline 15.4mg 15.4mg
Saturated Fat 20.639g 17.115g Romano cheese
Monounsaturated Fat 6.808g 7.838g Romano cheese
Polyunsaturated fat 0.709g 0.593g Goat cheese
Tryptophan 0.227mg 0.429mg Romano cheese
Threonine 0.805mg 1.171mg Romano cheese
Isoleucine 0.893mg 1.685mg Romano cheese
Leucine 1.861mg 3.071mg Romano cheese
Lysine 1.549mg 2.941mg Romano cheese
Methionine 0.575mg 0.852mg Romano cheese
Phenylalanine 0.859mg 1.71mg Romano cheese
Valine 1.485mg 2.183mg Romano cheese
Histidine 0.589mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat 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
29%
Goat cheese
27%
Romano cheese
Minerals Daily Need Coverage Score
64%
Goat cheese
106%
Romano cheese

Comparison summary

Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 3.524g)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 1018mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $2.6)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.