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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.

Infographic

Ricotta vs Romano cheese infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +22.1%
Contains less Sodium -94.1%
Contains more Iron +102.6%
Contains more Calcium +414%
Contains more Magnesium +272.7%
Contains more Copper +42.9%
Contains more Zinc +122.4%
Contains more Phosphorus +381%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 63% 10% 8% 7% 32% 68% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Contains more Potassium +22.1%
Contains less Sodium -94.1%
Contains more Iron +102.6%
Contains more Calcium +414%
Contains more Magnesium +272.7%
Contains more Copper +42.9%
Contains more Zinc +122.4%
Contains more Phosphorus +381%

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
:
Contains more Vitamin B3 +35.1%
Contains more Folate +71.4%
Contains more Vitamin E +109.1%
Contains more Vitamin D +150%
Contains more Vitamin B1 +184.6%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +97.7%
Contains more Vitamin B12 +229.4%
Contains more Vitamin K +100%
Equal in Vitamin A - 415
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 27% 3% 6% 4% 45% 2% 13% 10% 43% 3% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Contains more Vitamin B3 +35.1%
Contains more Folate +71.4%
Contains more Vitamin E +109.1%
Contains more Vitamin D +150%
Contains more Vitamin B1 +184.6%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +97.7%
Contains more Vitamin B12 +229.4%
Contains more Vitamin K +100%
Equal in Vitamin A - 415

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
14
Ricotta
28
Romano cheese
Mineral Summary Score
26
Ricotta
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
68%
Ricotta
191%
Romano cheese
Carbohydrates
3%
Ricotta
4%
Romano cheese
Fats
60%
Ricotta
124%
Romano cheese

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.
Ricotta Romano cheese
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal

Which food is preferable for your diet?

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

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Comparison summary

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 is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 1349mg)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 8.82g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $2.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

All nutrients comparison - raw data values

Nutrient Ricotta Romano cheese Opinion
Calories 174 387 Romano cheese
Protein 11.26 31.8 Romano cheese
Fats 12.98 26.94 Romano cheese
Vitamin C 0 0
Carbs 3.04 3.63 Romano cheese
Cholesterol 51 104 Ricotta
Vitamin D 10 20 Romano cheese
Iron 0.38 0.77 Romano cheese
Calcium 207 1064 Romano cheese
Potassium 105 86 Ricotta
Magnesium 11 41 Romano cheese
Sugar 0.27 0.73 Ricotta
Fiber 0 0
Copper 0.021 0.03 Romano cheese
Zinc 1.16 2.58 Romano cheese
Starch
Phosphorus 158 760 Romano cheese
Sodium 84 1433 Ricotta
Vitamin A 445 415 Ricotta
Vitamin E 0.11 0.23 Romano cheese
Vitamin D 0.2 0.5 Romano cheese
Vitamin B1 0.013 0.037 Romano cheese
Vitamin B2 0.195 0.37 Romano cheese
Vitamin B3 0.104 0.077 Ricotta
Vitamin B5 0.213 0.424 Romano cheese
Vitamin B6 0.043 0.085 Romano cheese
Vitamin B12 0.34 1.12 Romano cheese
Vitamin K 1.1 2.2 Romano cheese
Folate 12 7 Ricotta
Trans Fat
Saturated Fat 8.295 17.115 Ricotta
Monounsaturated Fat 3.627 7.838 Romano cheese
Polyunsaturated fat 0.385 0.593 Romano cheese
Tryptophan 0.125 0.429 Romano cheese
Threonine 0.517 1.171 Romano cheese
Isoleucine 0.589 1.685 Romano cheese
Leucine 1.221 3.071 Romano cheese
Lysine 1.338 2.941 Romano cheese
Methionine 0.281 0.852 Romano cheese
Phenylalanine 0.556 1.71 Romano cheese
Valine 0.692 2.183 Romano cheese
Histidine 0.459 1.231 Romano cheese
Fructose

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.