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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, Vitamin A RAE, Iron, and Selenium than Romano cheese.
  • Romano cheese's daily need coverage for Calcium is 96% higher.
  • The amount of Saturated Fat in Greek yogurt is lower.

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.
Greek yogurt
Greek yogurt
2
:
8
Romano cheese
Romano cheese
Contains more Potassium +64%
Contains less Sodium -97.6%
Contains more Calcium +964%
Contains more Iron +∞%
Contains more Magnesium +272.7%
Contains more Phosphorus +463%
Contains more Zinc +396.2%
Contains more Copper +76.5%
Contains more Manganese +122.2%
Contains more Selenium +49.5%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +64%
Contains less Sodium -97.6%
Contains more Calcium +964%
Contains more Iron +∞%
Contains more Magnesium +272.7%
Contains more Phosphorus +463%
Contains more Zinc +396.2%
Contains more Copper +76.5%
Contains more Manganese +122.2%
Contains more Selenium +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.
Greek yogurt
Greek yogurt
1
:
10
Romano cheese
Romano cheese
Contains more Vitamin B3 +170.1%
Contains more Vitamin A +2666.7%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +34.9%
Contains more Folate +40%
Contains more Vitamin B12 +49.3%
Contains more Vitamin K +∞%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin B3 +170.1%
Contains more Vitamin A +2666.7%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +34.9%
Contains more Folate +40%
Contains more Vitamin B12 +49.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Greek yogurt
Greek yogurt
2
:
3
Romano cheese
Romano cheese
Contains more Water +163%
Contains more Protein +253.3%
Contains more Fats +438.8%
Contains more Other +833.3%
Equal in Carbs - 3.63
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Romano cheese
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 Water +163%
Contains more Protein +253.3%
Contains more Fats +438.8%
Contains more Other +833.3%
Equal in Carbs - 3.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Greek yogurt
Greek yogurt
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +266.9%
Contains more Polyunsaturated fat +26.4%
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +266.9%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 3.98g 3.63g Greek yogurt
Protein 9g 31.8g Romano cheese
Fats 5g 26.94g Romano cheese
Carbs 3.98g 3.63g Greek yogurt
Calories 97kcal 387kcal Romano cheese
Sugar 4g 0.73g Romano cheese
Calcium 100mg 1064mg Romano cheese
Iron 0mg 0.77mg Romano cheese
Magnesium 11mg 41mg Romano cheese
Phosphorus 135mg 760mg Romano cheese
Potassium 141mg 86mg Greek yogurt
Sodium 35mg 1433mg Greek yogurt
Zinc 0.52mg 2.58mg Romano cheese
Copper 0.017mg 0.03mg Romano cheese
Manganese 0.009mg 0.02mg Romano cheese
Selenium 9.7µg 14.5µg Romano cheese
Vitamin A 15IU 415IU Romano cheese
Vitamin A RAE 2µg 96µg Romano cheese
Vitamin E 0.01mg 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.023mg 0.037mg Romano cheese
Vitamin B2 0.278mg 0.37mg Romano cheese
Vitamin B3 0.208mg 0.077mg Greek yogurt
Vitamin B5 0.331mg 0.424mg Romano cheese
Vitamin B6 0.063mg 0.085mg Romano cheese
Folate 5µg 7µg Romano cheese
Vitamin B12 0.75µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 13mg 104mg Greek yogurt
Saturated Fat 2.395g 17.115g Greek yogurt
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 7.838g Romano cheese
Polyunsaturated fat 0.469g 0.593g Romano cheese
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
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 contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1398mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 91mg)
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.