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  6. Swiss cheese vs. Romano cheese

Swiss cheese vs. Romano cheese — In-Depth Nutrition Comparison

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How are Swiss cheese and Romano cheese different?

  • Swiss cheese is richer in Vitamin B12, Selenium, Vitamin A, and Zinc, while Romano cheese is higher in Phosphorus, Calcium, Iron, and Vitamin B2.
  • Swiss cheese covers your daily need of Vitamin B12 81% more than Romano cheese.
  • Swiss cheese contains 3 times more Vitamin A than Romano cheese. Swiss cheese contains 288µg of Vitamin A, while Romano cheese contains 96µg.
  • Romano cheese is lower in Saturated Fat.

Cheese, swiss and Cheese, romano types were used in this article.

Infographic

Swiss cheese 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% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 CopperCopper +56.7%
Contains more ZincZinc +69.4%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +106.9%
Contains more MagnesiumMagnesium +24.2%
Contains more CalciumCalcium +19.6%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +492.3%
Contains more PhosphorusPhosphorus +32.4%

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% 63% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 +152.3%
Contains more Vitamin EVitamin E +160.9%
Contains more Vitamin B12Vitamin B12 +173.2%
Contains more FolateFolate +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +236.4%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin B5Vitamin B5 +20.1%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more Vitamin KVitamin K +57.1%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 FatsFats +15%
Contains more WaterWater +21.7%
Contains more ProteinProtein +18%
Contains more CarbsCarbs +152.1%
Contains more OtherOther +125.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 18.227 g
Monounsaturated Fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 more Poly. FatPolyunsaturated fat +126.1%
~equal in Saturated Fat ~17.115g
~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.
Swiss cheese Romano cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Romano cheese Opinion
Calories 393kcal 387kcal Swiss cheese
Protein 26.96g 31.8g Romano cheese
Fats 30.99g 26.94g Swiss cheese
Net carbs 1.44g 3.63g Romano cheese
Carbs 1.44g 3.63g Romano cheese
Cholesterol 93mg 104mg Swiss cheese
Vitamin D 0IU 20IU Romano cheese
Magnesium 33mg 41mg Romano cheese
Calcium 890mg 1064mg Romano cheese
Potassium 72mg 86mg Romano cheese
Iron 0.13mg 0.77mg Romano cheese
Sugar 0g 0.73g Swiss cheese
Copper 0.047mg 0.03mg Swiss cheese
Zinc 4.37mg 2.58mg Swiss cheese
Phosphorus 574mg 760mg Romano cheese
Sodium 187mg 1433mg Swiss cheese
Vitamin A 1047IU 415IU Swiss cheese
Vitamin A 288µg 96µg Swiss cheese
Vitamin E 0.6mg 0.23mg Swiss cheese
Vitamin D 0µg 0.5µg Romano cheese
Manganese 0.026mg 0.02mg Swiss cheese
Selenium 30µg 14.5µg Swiss cheese
Vitamin B1 0.011mg 0.037mg Romano cheese
Vitamin B2 0.302mg 0.37mg Romano cheese
Vitamin B3 0.064mg 0.077mg Romano cheese
Vitamin B5 0.353mg 0.424mg Romano cheese
Vitamin B6 0.071mg 0.085mg Romano cheese
Vitamin B12 3.06µg 1.12µg Swiss cheese
Vitamin K 1.4µg 2.2µg Romano cheese
Folate 10µg 7µg Swiss cheese
Trans Fat 0.987g Romano cheese
Choline 15.5mg 15.4mg Swiss cheese
Saturated Fat 18.227g 17.115g Romano cheese
Monounsaturated Fat 8.046g 7.838g Swiss cheese
Polyunsaturated fat 1.341g 0.593g Swiss cheese
Tryptophan 0.401mg 0.429mg Romano cheese
Threonine 1.038mg 1.171mg Romano cheese
Isoleucine 1.537mg 1.685mg Romano cheese
Leucine 2.959mg 3.071mg Romano cheese
Lysine 2.585mg 2.941mg Romano cheese
Methionine 0.784mg 0.852mg Romano cheese
Phenylalanine 1.662mg 1.71mg Romano cheese
Valine 2.139mg 2.183mg Romano cheese
Histidine 1.065mg 1.231mg Romano cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - DPA 0.018g 0g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
45%
Swiss cheese
27%
Romano cheese
Minerals Daily Need Coverage Score
87%
Swiss cheese
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 1246mg)
Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 1.112g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.