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Goat vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between goat and romano cheese?

  • Goat is higher in iron, copper, zinc, vitamin B3, vitamin B2, and choline; however, romano cheese is richer in calcium and phosphorus.
  • Romano cheese's daily need coverage for calcium is 105% more.
  • Romano cheese contains 51 times less vitamin B3 than goat. Goat contains 3.95mg of vitamin B3, while romano cheese contains 0.077mg.
  • Goat has less sodium.
  • Goat has a lower glycemic index (0) than romano cheese (27).

We used Game meat, goat, cooked, roasted and Cheese, romano types in this article.

Infographic

Goat 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.
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 +370.9%
Contains more IronIron +384.4%
Contains more CopperCopper +910%
Contains more ZincZinc +104.3%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +110%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6158.8%
Contains more PhosphorusPhosphorus +278.1%
Contains more SeleniumSelenium +22.9%

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.
Goat
5
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% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 EVitamin E +47.8%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +64.9%
Contains more Vitamin B3Vitamin B3 +5029.9%
Contains more CholineCholine +590.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.12µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
1
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 +120.7%
Contains more ProteinProtein +17.3%
Contains more FatsFats +789.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +304.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 -94.6%
Contains more Mono. FatMonounsaturated fat +476.3%
Contains more Poly. FatPolyunsaturated fat +157.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Romano cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Romano cheese DV% diff.
Calcium 17mg 1064mg 105%
Phosphorus 201mg 760mg 80%
Saturated fat 0.93g 17.115g 74%
Sodium 86mg 1433mg 59%
Iron 3.73mg 0.77mg 37%
Fats 3.03g 26.94g 37%
Copper 0.303mg 0.03mg 30%
Vitamin B3 3.95mg 0.077mg 24%
Zinc 5.27mg 2.58mg 24%
Vitamin B2 0.61mg 0.37mg 18%
Choline 106.4mg 15.4mg 17%
Monounsaturated fat 1.36g 7.838g 16%
Calories 143kcal 387kcal 12%
Vitamin A 0µg 96µg 11%
Magnesium 0mg 41mg 10%
Cholesterol 75mg 104mg 10%
Protein 27.1g 31.8g 9%
Potassium 405mg 86mg 9%
Vitamin B5 0.424mg 8%
Vitamin B6 0mg 0.085mg 7%
Selenium 11.8µg 14.5µg 5%
Vitamin B1 0.09mg 0.037mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B12 1.19µg 1.12µg 3%
Polyunsaturated fat 0.23g 0.593g 2%
Carbs 0g 3.63g 1%
Manganese 0.042mg 0.02mg 1%
Folate 5µg 7µg 1%
Vitamin K 1.2µg 2.2µg 1%
Vitamin E 0.34mg 0.23mg 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Tryptophan 0.403mg 0.429mg 0%
Threonine 1.29mg 1.171mg 0%
Isoleucine 1.371mg 1.685mg 0%
Leucine 2.258mg 3.071mg 0%
Lysine 2.016mg 2.941mg 0%
Methionine 0.726mg 0.852mg 0%
Phenylalanine 0.941mg 1.71mg 0%
Valine 1.452mg 2.183mg 0%
Histidine 0.565mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat 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
35%
Goat
26%
Romano cheese
Minerals Daily Need Coverage Score
59%
Goat
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 1347mg)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 16.185g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 27)
Which food is cheaper?
Goat
Goat 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.