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Milk vs Romano cheese - In-Depth Nutrition Comparison

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Significant differences between Milk and Romano cheese

  • The amount of Phosphorus, Calcium, Vitamin B12, Selenium, Zinc, Vitamin B2, and Iron in Romano cheese is higher than in Milk.
  • Romano cheese covers your daily Phosphorus needs 95% more than Milk.
  • Milk contains less Cholesterol.

Specific food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, romano.

Infographic

Milk 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +74.4%
Contains less Sodium -96.9%
Contains more Calcium +751.2%
Contains more Iron +2466.7%
Contains more Magnesium +272.7%
Contains more Phosphorus +700%
Contains more Zinc +514.3%
Contains more Copper +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 38% 2% 8% 41% 14% 6% 12% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains more Potassium +74.4%
Contains less Sodium -96.9%
Contains more Calcium +751.2%
Contains more Iron +2466.7%
Contains more Magnesium +272.7%
Contains more Phosphorus +700%
Contains more Zinc +514.3%
Contains more Copper +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Milk
2
:
Contains more Vitamin D +140%
Contains more Vitamin B3 +20.8%
Contains more Vitamin A +111.7%
Contains more Vitamin E +2200%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +129.7%
Contains more Folate +40%
Contains more Vitamin B12 +138.3%
Contains more Vitamin K +2100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
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 D +140%
Contains more Vitamin B3 +20.8%
Contains more Vitamin A +111.7%
Contains more Vitamin E +2200%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +129.7%
Contains more Folate +40%
Contains more Vitamin B12 +138.3%
Contains more Vitamin K +2100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Milk Romano cheese
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Milk Romano cheese Opinion
Net carbs 4.99g 3.63g Milk
Protein 3.37g 31.8g Romano cheese
Fats 0.97g 26.94g Romano cheese
Carbs 4.99g 3.63g Milk
Calories 42kcal 387kcal Romano cheese
Starch g g
Fructose 0g g Milk
Sugar 5.2g 0.73g Romano cheese
Fiber 0g 0g
Calcium 125mg 1064mg Romano cheese
Iron 0.03mg 0.77mg Romano cheese
Magnesium 11mg 41mg Romano cheese
Phosphorus 95mg 760mg Romano cheese
Potassium 150mg 86mg Milk
Sodium 44mg 1433mg Milk
Zinc 0.42mg 2.58mg Romano cheese
Copper 0.01mg 0.03mg Romano cheese
Vitamin A 196IU 415IU Romano cheese
Vitamin E 0.01mg 0.23mg Romano cheese
Vitamin D 48IU 20IU Milk
Vitamin D 1.2µg 0.5µg Milk
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.037mg Romano cheese
Vitamin B2 0.185mg 0.37mg Romano cheese
Vitamin B3 0.093mg 0.077mg Milk
Vitamin B5 0.361mg 0.424mg Romano cheese
Vitamin B6 0.037mg 0.085mg Romano cheese
Folate 5µg 7µg Romano cheese
Vitamin B12 0.47µg 1.12µg Romano cheese
Vitamin K 0.1µg 2.2µg Romano cheese
Tryptophan 0.043mg 0.429mg Romano cheese
Threonine 0.143mg 1.171mg Romano cheese
Isoleucine 0.174mg 1.685mg Romano cheese
Leucine 0.319mg 3.071mg Romano cheese
Lysine 0.282mg 2.941mg Romano cheese
Methionine 0.088mg 0.852mg Romano cheese
Phenylalanine 0.174mg 1.71mg Romano cheese
Valine 0.22mg 2.183mg Romano cheese
Histidine 0.101mg 1.231mg Romano cheese
Cholesterol 5mg 104mg Milk
Trans Fat g g
Saturated Fat 0.633g 17.115g Milk
Monounsaturated Fat 0.277g 7.838g Romano cheese
Polyunsaturated fat 0.035g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Milk
28
Romano cheese
Mineral Summary Score
15
Milk
122
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Milk
191%
Romano cheese
Carbohydrates
5%
Milk
4%
Romano cheese
Fats
4%
Milk
124%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.47g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1389mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 16.482g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.