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  6. Greek yogurt vs. Romano cheese

Greek yogurt vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between Greek yogurt and romano cheese

  • Greek yogurt contains less calcium, phosphorus, zinc, vitamin B12, iron, selenium, and vitamin A than romano cheese.
  • Romano cheese's daily need coverage for calcium is 96% higher.
  • The amount of saturated fat in Greek yogurt is lower.
  • Greek yogurt has a lower glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of romano cheese is 27.

The food types used in this comparison are Yogurt, Greek, plain, whole milk and Cheese, romano.

Infographic

Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 +64%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +964%
Contains more IronIron +∞%
Contains more CopperCopper +76.5%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +463%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +49.5%

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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 B3Vitamin B3 +170.1%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more Vitamin B12Vitamin B12 +49.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 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 +163%
Contains more ProteinProtein +253.3%
Contains more FatsFats +438.8%
Contains more OtherOther +833.3%
~equal in Carbs ~3.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 -86%
Contains more Mono. FatMonounsaturated fat +266.9%
Contains more Poly. FatPolyunsaturated fat +26.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek yogurt Romano cheese
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Romano cheese DV% diff.
Calcium 100mg 1064mg 96%
Phosphorus 135mg 760mg 89%
Saturated fat 2.395g 17.115g 67%
Sodium 35mg 1433mg 61%
Protein 9g 31.8g 46%
Fats 5g 26.94g 34%
Cholesterol 13mg 104mg 30%
Zinc 0.52mg 2.58mg 19%
Calories 97kcal 387kcal 15%
Vitamin B12 0.75µg 1.12µg 15%
Monounsaturated fat 2.136g 7.838g 14%
Iron 0mg 0.77mg 10%
Vitamin A 2µg 96µg 10%
Selenium 9.7µg 14.5µg 9%
Vitamin B2 0.278mg 0.37mg 7%
Magnesium 11mg 41mg 7%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Potassium 141mg 86mg 2%
Vitamin B5 0.331mg 0.424mg 2%
Vitamin B6 0.063mg 0.085mg 2%
Vitamin K 0µg 2.2µg 2%
Copper 0.017mg 0.03mg 1%
Vitamin E 0.01mg 0.23mg 1%
Polyunsaturated fat 0.469g 0.593g 1%
Vitamin B1 0.023mg 0.037mg 1%
Vitamin B3 0.208mg 0.077mg 1%
Folate 5µg 7µg 1%
Net carbs 3.98g 3.63g N/A
Carbs 3.98g 3.63g 0%
Sugar 4g 0.73g N/A
Manganese 0.009mg 0.02mg 0%
Choline 15.1mg 15.4mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt 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
17%
Greek yogurt
26%
Romano cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.27g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 91mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1398mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 14.72g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $4.6)

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.