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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 B2, and vitamin A, 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.
  • The glycemic index of goat 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% 136% 5.2% 7.5% 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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin AVitamin A +324%
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

All nutrients comparison - raw data values

Nutrient Goat cheese Romano cheese DV% diff.
Calcium 298mg 1064mg 77%
Copper 0.564mg 0.03mg 59%
Phosphorus 375mg 760mg 55%
Sodium 415mg 1433mg 44%
Vitamin B12 0.22µg 1.12µg 38%
Vitamin A 407µg 96µg 35%
Vitamin B2 0.676mg 0.37mg 24%
Protein 21.58g 31.8g 20%
Selenium 3.8µg 14.5µg 19%
Zinc 0.66mg 2.58mg 17%
Saturated fat 20.639g 17.115g 16%
Iron 1.62mg 0.77mg 11%
Cholesterol 79mg 104mg 8%
Vitamin B3 1.148mg 0.077mg 7%
Vitamin B5 0.19mg 0.424mg 5%
Fats 29.84g 26.94g 4%
Magnesium 29mg 41mg 3%
Manganese 0.093mg 0.02mg 3%
Monounsaturated fat 6.808g 7.838g 3%
Vitamin B1 0.072mg 0.037mg 3%
Potassium 158mg 86mg 2%
Vitamin B6 0.06mg 0.085mg 2%
Folate 2µg 7µg 1%
Polyunsaturated fat 0.709g 0.593g 1%
Calories 364kcal 387kcal 1%
Carbs 0.12g 3.63g 1%
Net carbs 0.12g 3.63g N/A
Vitamin D 22IU 20IU 0%
Sugar 0.12g 0.73g N/A
Vitamin E 0.26mg 0.23mg 0%
Vitamin D 0.5µg 0.5µg 0%
Vitamin K 2.5µg 2.2µg 0%
Choline 15.4mg 15.4mg 0%
Tryptophan 0.227mg 0.429mg 0%
Threonine 0.805mg 1.171mg 0%
Isoleucine 0.893mg 1.685mg 0%
Leucine 1.861mg 3.071mg 0%
Lysine 1.549mg 2.941mg 0%
Methionine 0.575mg 0.852mg 0%
Phenylalanine 0.859mg 1.71mg 0%
Valine 1.485mg 2.183mg 0%
Histidine 0.589mg 1.231mg 0%

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%

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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.