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  6. Gouda cheese vs. Romano cheese

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

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Significant differences between gouda cheese and romano cheese

  • Gouda cheese has more vitamin B12 and zinc; however, romano cheese is richer in calcium, phosphorus, and iron.
  • Romano cheese covers your daily calcium needs 36% more than gouda cheese.
  • Romano cheese has 2 times less zinc than gouda cheese. Gouda cheese has 3.9mg of zinc, while romano cheese has 2.58mg.
  • Gouda cheese contains less sodium.
  • Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of gouda cheese is 0.

Specific food types used in this comparison are Cheese, gouda and Cheese, romano.

Infographic

Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
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 +40.7%
Contains more CopperCopper +20%
Contains more ZincZinc +51.2%
Contains less SodiumSodium -42.8%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +52%
Contains more IronIron +220.8%
Contains more PhosphorusPhosphorus +39.2%
Contains more ManganeseManganese +81.8%
~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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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 +71.9%
Contains more Vitamin B12Vitamin B12 +37.5%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +10.8%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B5Vitamin B5 +24.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.23mg
~equal in Vitamin D ~0.5µg
~equal in Vitamin B6 ~0.085mg
~equal in Vitamin K ~2.2µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Romano cheese DV% diff.
Calcium 700mg 1064mg 36%
Phosphorus 546mg 760mg 31%
Sodium 819mg 1433mg 27%
Vitamin B12 1.54µg 1.12µg 18%
Protein 24.94g 31.8g 14%
Zinc 3.9mg 2.58mg 12%
Vitamin A 165µg 96µg 8%
Iron 0.24mg 0.77mg 7%
Folate 21µg 7µg 4%
Cholesterol 114mg 104mg 3%
Magnesium 29mg 41mg 3%
Vitamin B2 0.334mg 0.37mg 3%
Calories 356kcal 387kcal 2%
Saturated fat 17.614g 17.115g 2%
Vitamin B5 0.34mg 0.424mg 2%
Vitamin B1 0.03mg 0.037mg 1%
Copper 0.036mg 0.03mg 1%
Fats 27.44g 26.94g 1%
Potassium 121mg 86mg 1%
Carbs 2.22g 3.63g 0%
Net carbs 2.22g 3.63g N/A
Vitamin D 20IU 20IU 0%
Sugar 2.22g 0.73g N/A
Vitamin E 0.24mg 0.23mg 0%
Vitamin D 0.5µg 0.5µg 0%
Manganese 0.011mg 0.02mg 0%
Selenium 14.5µg 14.5µg 0%
Vitamin B3 0.063mg 0.077mg 0%
Vitamin B6 0.08mg 0.085mg 0%
Vitamin K 2.3µg 2.2µg 0%
Choline 15.4mg 15.4mg 0%
Monounsaturated fat 7.747g 7.838g 0%
Polyunsaturated fat 0.657g 0.593g 0%
Tryptophan 0.352mg 0.429mg 0%
Threonine 0.93mg 1.171mg 0%
Isoleucine 1.306mg 1.685mg 0%
Leucine 2.564mg 3.071mg 0%
Lysine 2.654mg 2.941mg 0%
Methionine 0.719mg 0.852mg 0%
Phenylalanine 1.431mg 1.71mg 0%
Valine 1.806mg 2.183mg 0%
Histidine 1.032mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +34.1%
Contains more ProteinProtein +27.5%
Contains more CarbsCarbs +63.5%
Contains more OtherOther +70.6%
~equal in Fats ~26.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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
~equal in Saturated fat ~17.115g
~equal in Monounsaturated fat ~7.838g
~equal in Polyunsaturated fat ~0.593g

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.