Yogurt vs. Romano cheese — In-Depth Nutrition Comparison
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The main differences between Yogurt and Romano cheese
- Romano cheese is richer than Yogurt in Calcium, Phosphorus, Zinc, Vitamin B12, Vitamin A, Iron, and Selenium.
- Daily need coverage for Calcium from Romano cheese is 95% higher.
- Yogurt contains less Cholesterol.
Food types used in this article are Yogurt, Greek, plain, nonfat 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 | +64% |
| Contains less SodiumSodium | -97.5% |
| Contains more MagnesiumMagnesium | +272.7% |
| Contains more CalciumCalcium | +867.3% |
| Contains more IronIron | +1000% |
| Contains more CopperCopper | +76.5% |
| Contains more ZincZinc | +396.2% |
| Contains more PhosphorusPhosphorus | +463% |
| Contains more ManganeseManganese | +122.2% |
| Contains more SeleniumSelenium | +49.5% |
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 | +170.1% |
| Contains more Vitamin AVitamin A | +10275% |
| Contains more Vitamin EVitamin E | +2200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60.9% |
| Contains more Vitamin B2Vitamin B2 | +33.1% |
| Contains more Vitamin B5Vitamin B5 | +28.1% |
| Contains more Vitamin B6Vitamin B6 | +34.9% |
| Contains more Vitamin B12Vitamin B12 | +49.3% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +175.3% |
| Contains more ProteinProtein | +212.1% |
| Contains more FatsFats | +6807.7% |
| Contains more OtherOther | +833.3% |
~equal in
Carbs
~3.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.117 g
Monounsaturated Fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 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 | -99.3% |
| Contains more Mono. FatMonounsaturated Fat | +14688.7% |
| Contains more Poly. FatPolyunsaturated fat | +4841.7% |
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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 59kcal | 387kcal |
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| Protein | 10.19g | 31.8g |
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| Fats | 0.39g | 26.94g |
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| Net carbs | 3.6g | 3.63g |
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| Carbs | 3.6g | 3.63g |
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| Cholesterol | 5mg | 104mg |
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| Vitamin D | 0IU | 20IU |
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| Magnesium | 11mg | 41mg |
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| Calcium | 110mg | 1064mg |
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| Potassium | 141mg | 86mg |
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| Iron | 0.07mg | 0.77mg |
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| Sugar | 3.24g | 0.73g |
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| Copper | 0.017mg | 0.03mg |
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| Zinc | 0.52mg | 2.58mg |
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| Phosphorus | 135mg | 760mg |
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| Sodium | 36mg | 1433mg |
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| Vitamin A | 4IU | 415IU |
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| Vitamin A | 1µg | 96µg |
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| Vitamin E | 0.01mg | 0.23mg |
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| Vitamin D | 0µg | 0.5µg |
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| Manganese | 0.009mg | 0.02mg |
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| Selenium | 9.7µg | 14.5µg |
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| Vitamin B1 | 0.023mg | 0.037mg |
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| Vitamin B2 | 0.278mg | 0.37mg |
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| Vitamin B3 | 0.208mg | 0.077mg |
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| Vitamin B5 | 0.331mg | 0.424mg |
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| Vitamin B6 | 0.063mg | 0.085mg |
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| Vitamin B12 | 0.75µg | 1.12µg |
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| Vitamin K | 0µg | 2.2µg |
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| Folate | 7µg | 7µg | |
| Trans Fat | 0.006g |
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| Choline | 15.1mg | 15.4mg |
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| Saturated Fat | 0.117g | 17.115g |
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| Monounsaturated Fat | 0.053g | 7.838g |
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| Polyunsaturated fat | 0.012g | 0.593g |
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| Tryptophan | 0.429mg |
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| Threonine | 1.171mg |
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| Isoleucine | 1.685mg |
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| Leucine | 3.071mg |
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| Lysine | 2.941mg |
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| Methionine | 0.852mg |
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| Phenylalanine | 1.71mg |
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| Valine | 2.183mg |
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| Histidine | 1.231mg |
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| Omega-3 - ALA | 0.001g |
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| Omega-6 - Linoleic acid | 0.01g |
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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 |
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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
17%
27%
Minerals Daily Need Coverage Score
19%
106%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 1397mg)
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 16.998g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 8)
Which food is cheaper?
Yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 2.51g)
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