Ricotta vs. Romano cheese — In-Depth Nutrition Comparison
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The main differences between Ricotta and Romano cheese
- Romano cheese is richer than Ricotta in Phosphorus, Calcium, Vitamin B12, Vitamin B2, Zinc, Magnesium, and Monounsaturated Fat.
- Daily need coverage for Phosphorus from Romano cheese is 86% higher.
- Ricotta contains less Cholesterol.
Food types used in this article are Cheese, ricotta, whole milk and Cheese, romano.
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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.
| Contains more PotassiumPotassium | +22.1% |
| Contains less SodiumSodium | -94.1% |
| Contains more MagnesiumMagnesium | +272.7% |
| Contains more CalciumCalcium | +414% |
| Contains more IronIron | +102.6% |
| Contains more CopperCopper | +42.9% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +381% |
| Contains more ManganeseManganese | +233.3% |
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.
| Contains more Vitamin B3Vitamin B3 | +35.1% |
| Contains more FolateFolate | +71.4% |
| Contains more CholineCholine | +13.6% |
| Contains more Vitamin EVitamin E | +109.1% |
| Contains more Vitamin DVitamin D | +150% |
| Contains more Vitamin B1Vitamin B1 | +184.6% |
| Contains more Vitamin B2Vitamin B2 | +89.7% |
| Contains more Vitamin B5Vitamin B5 | +99.1% |
| Contains more Vitamin B6Vitamin B6 | +97.7% |
| Contains more Vitamin B12Vitamin B12 | +229.4% |
| Contains more Vitamin KVitamin K | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.26 g
Fats:
12.98 g
Carbs:
3.04 g
Water:
71.7 g
Other:
1.02 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +132% |
| Contains more ProteinProtein | +182.4% |
| Contains more FatsFats | +107.6% |
| Contains more CarbsCarbs | +19.4% |
| Contains more OtherOther | +558.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
8.295 g
Monounsaturated Fat:
Mono. Fat
3.627 g
Polyunsaturated fat:
Poly. Fat
0.385 g
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 | -51.5% |
| Contains more Mono. FatMonounsaturated Fat | +116.1% |
| Contains more Poly. FatPolyunsaturated fat | +54% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 174kcal | 387kcal |
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| Protein | 11.26g | 31.8g |
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| Fats | 12.98g | 26.94g |
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| Net carbs | 3.04g | 3.63g |
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| Carbs | 3.04g | 3.63g |
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| Cholesterol | 51mg | 104mg |
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| Vitamin D | 10IU | 20IU |
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| Magnesium | 11mg | 41mg |
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| Calcium | 207mg | 1064mg |
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| Potassium | 105mg | 86mg |
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| Iron | 0.38mg | 0.77mg |
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| Sugar | 0.27g | 0.73g |
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| Copper | 0.021mg | 0.03mg |
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| Zinc | 1.16mg | 2.58mg |
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| Phosphorus | 158mg | 760mg |
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| Sodium | 84mg | 1433mg |
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| Vitamin A | 445IU | 415IU |
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| Vitamin A | 120µg | 96µg |
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| Vitamin E | 0.11mg | 0.23mg |
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| Vitamin D | 0.2µg | 0.5µg |
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| Manganese | 0.006mg | 0.02mg |
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| Selenium | 14.5µg | 14.5µg | |
| Vitamin B1 | 0.013mg | 0.037mg |
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| Vitamin B2 | 0.195mg | 0.37mg |
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| Vitamin B3 | 0.104mg | 0.077mg |
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| Vitamin B5 | 0.213mg | 0.424mg |
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| Vitamin B6 | 0.043mg | 0.085mg |
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| Vitamin B12 | 0.34µg | 1.12µg |
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| Vitamin K | 1.1µg | 2.2µg |
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| Folate | 12µg | 7µg |
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| Choline | 17.5mg | 15.4mg |
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| Saturated Fat | 8.295g | 17.115g |
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| Monounsaturated Fat | 3.627g | 7.838g |
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| Polyunsaturated fat | 0.385g | 0.593g |
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| Tryptophan | 0.125mg | 0.429mg |
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| Threonine | 0.517mg | 1.171mg |
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| Isoleucine | 0.589mg | 1.685mg |
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| Leucine | 1.221mg | 3.071mg |
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| Lysine | 1.338mg | 2.941mg |
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| Methionine | 0.281mg | 0.852mg |
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| Phenylalanine | 0.556mg | 1.71mg |
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| Valine | 0.692mg | 2.183mg |
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| Histidine | 0.459mg | 1.231mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
13%
27%
Minerals Daily Need Coverage Score
29%
106%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Ricotta is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Ricotta is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Ricotta contains less Sodium (difference - 1349mg)
Which food is lower in Saturated Fat?
Ricotta is lower in Saturated Fat (difference - 8.82g)
Which food is cheaper?
Ricotta is cheaper (difference - $2.6)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)