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  6. Parmesan vs. Romano cheese

Parmesan vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between Parmesan and Romano cheese

  • Parmesan has more Selenium, Vitamin A, Zinc, and Vitamin B12, however, Romano cheese is richer in Calcium, and Phosphorus.
  • Parmesan covers your daily Selenium needs 36% more than Romano cheese.
  • Romano cheese has 3 times less Vitamin A than Parmesan. Parmesan has 262µg of Vitamin A, while Romano cheese has 96µg.
  • Romano cheese contains less Sodium.

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

Infographic

Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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 +109.3%
Contains more CopperCopper +33.3%
Contains more ZincZinc +62.8%
Contains more ManganeseManganese +255%
Contains more SeleniumSelenium +137.2%
Contains more MagnesiumMagnesium +20.6%
Contains more CalciumCalcium +24.7%
Contains more IronIron +57.1%
Contains more PhosphorusPhosphorus +21.2%
Contains less SodiumSodium -20.6%

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% 58% 11% 15% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin AVitamin A +134.7%
Contains more Vitamin EVitamin E +130.4%
Contains more Vitamin B12Vitamin B12 +25%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin KVitamin K +29.4%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.5µg
~equal in Vitamin B2 ~0.37mg
~equal in Vitamin B3 ~0.077mg
~equal in Vitamin B5 ~0.424mg
~equal in Vitamin B6 ~0.085mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 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 CarbsCarbs +283.2%
Contains more ProteinProtein +11.9%
Contains more WaterWater +36.5%
~equal in Fats ~26.94g
~equal in Other ~6.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated Fat: Sat. Fat 15.371 g
Monounsaturated Fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 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 -10.2%
Contains more Poly. FatPolyunsaturated fat +133.7%
~equal in Monounsaturated Fat ~7.838g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmesan Romano cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar 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 Parmesan Romano cheese Opinion
Calories 420kcal 387kcal Parmesan
Protein 28.42g 31.8g Romano cheese
Fats 27.84g 26.94g Parmesan
Net carbs 13.91g 3.63g Parmesan
Carbs 13.91g 3.63g Parmesan
Cholesterol 86mg 104mg Parmesan
Vitamin D 21IU 20IU Parmesan
Magnesium 34mg 41mg Romano cheese
Calcium 853mg 1064mg Romano cheese
Potassium 180mg 86mg Parmesan
Iron 0.49mg 0.77mg Romano cheese
Sugar 0.07g 0.73g Parmesan
Copper 0.04mg 0.03mg Parmesan
Zinc 4.2mg 2.58mg Parmesan
Phosphorus 627mg 760mg Romano cheese
Sodium 1804mg 1433mg Romano cheese
Vitamin A 974IU 415IU Parmesan
Vitamin A 262µg 96µg Parmesan
Vitamin E 0.53mg 0.23mg Parmesan
Vitamin D 0.5µg 0.5µg
Manganese 0.071mg 0.02mg Parmesan
Selenium 34.4µg 14.5µg Parmesan
Vitamin B1 0.026mg 0.037mg Romano cheese
Vitamin B2 0.358mg 0.37mg Romano cheese
Vitamin B3 0.08mg 0.077mg Parmesan
Vitamin B5 0.45mg 0.424mg Parmesan
Vitamin B6 0.081mg 0.085mg Romano cheese
Vitamin B12 1.4µg 1.12µg Parmesan
Vitamin K 1.7µg 2.2µg Romano cheese
Folate 6µg 7µg Romano cheese
Trans Fat 0.876g Romano cheese
Choline 14.1mg 15.4mg Romano cheese
Saturated Fat 15.371g 17.115g Parmesan
Monounsaturated Fat 7.13g 7.838g Romano cheese
Polyunsaturated fat 1.386g 0.593g Parmesan
Tryptophan 0.383mg 0.429mg Romano cheese
Threonine 1.075mg 1.171mg Romano cheese
Isoleucine 1.455mg 1.685mg Romano cheese
Leucine 2.747mg 3.071mg Romano cheese
Lysine 2.201mg 2.941mg Romano cheese
Methionine 0.751mg 0.852mg Romano cheese
Phenylalanine 1.538mg 1.71mg Romano cheese
Valine 1.865mg 2.183mg Romano cheese
Histidine 0.806mg 1.231mg Romano cheese
Omega-3 - ALA 0.102g Parmesan
Omega-3 - DPA 0.015g 0g Parmesan
Omega-3 - Eicosatrienoic acid 0.002g Parmesan
Omega-6 - Gamma-linoleic acid 0.002g Parmesan
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Parmesan
Omega-6 - Eicosadienoic acid 0.006g Parmesan
Omega-6 - Linoleic acid 0.87g Parmesan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmesan 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
32%
Parmesan
27%
Romano cheese
Minerals Daily Need Coverage Score
114%
Parmesan
106%
Romano cheese

Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 371mg)
Which food is lower in Cholesterol?
Parmesan
Parmesan is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Parmesan
Parmesan is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Parmesan
Parmesan is lower in Saturated Fat (difference - 1.744g)
Which food is lower in glycemic index?
Parmesan
Parmesan is lower in glycemic index (difference - 27)
Which food is cheaper?
Parmesan
Parmesan is cheaper (difference - $4.6)
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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.