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  6. Romano cheese vs. Mozzarella

Romano cheese vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on the differences between romano cheese and mozzarella

  • Romano cheese is higher than mozzarella in phosphorus, calcium, fats, protein, vitamin B12, and iron.
  • Romano cheese covers your daily sodium needs 62% more than mozzarella.
  • Romano cheese contains 3 times more iron than mozzarella. While romano cheese contains 0.77mg of iron, mozzarella contains only 0.25mg.
  • The amount of sodium in mozzarella is lower.

Food varieties used in this article are Cheese, romano and Cheese, mozzarella, low sodium.

Infographic

Romano cheese vs Mozzarella infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +45.6%
Contains more IronIron +208%
Contains more PhosphorusPhosphorus +45%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +10.5%
Contains more ZincZinc +21.3%
Contains less SodiumSodium -98.9%
~equal in Copper ~0.027mg
~equal in Selenium ~15.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 4.5% 46% 3% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +21.7%
Contains more Vitamin KVitamin K +22.2%
Contains more Vitamin AVitamin A +42.7%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.34mg
~equal in Vitamin B6 ~0.08mg

All nutrients comparison - raw data values

Nutrient Romano cheese Mozzarella DV% diff.
Sodium 1433mg 16mg 62%
Phosphorus 760mg 524mg 34%
Calcium 1064mg 731mg 33%
Saturated fat 17.115g 10.867g 28%
Cholesterol 104mg 54mg 17%
Fats 26.94g 17.1g 15%
Protein 31.8g 27.5g 9%
Vitamin B5 0.424mg 8%
Vitamin B12 1.12µg 0.92µg 8%
Iron 0.77mg 0.25mg 7%
Monounsaturated fat 7.838g 4.844g 7%
Calories 387kcal 280kcal 5%
Zinc 2.58mg 3.13mg 5%
Vitamin A 96µg 137µg 5%
Magnesium 41mg 26mg 4%
Selenium 14.5µg 15.7µg 2%
Vitamin B2 0.37mg 0.34mg 2%
Vitamin D* 20 IU 13 IU 1%
Vitamin D 0.5µg 0.3µg 1%
Vitamin E 0.23mg 0.15mg 1%
Manganese 0.02mg 1%
Vitamin B1 0.037mg 0.02mg 1%
Folate 7µg 9µg 1%
Choline 15.4mg 18.4mg 1%
Polyunsaturated fat 0.593g 0.509g 1%
Protein per 100 calories 8.2g 9.8g N/A
Calories per 10 g protein 122kcal 102kcal N/A
Weight per 100 calories 26g 36g N/A
Unsaturated / Saturated Fat ratio 0.49 0.49 N/A
Net carbs 3.63g 3.1g N/A
Carbs 3.63g 3.1g 0%
Potassium 86mg 95mg 0%
Sugar 0.73g 1.23g N/A
Copper 0.03mg 0.027mg 0%
Vitamin B3 0.077mg 0.12mg 0%
Vitamin B6 0.085mg 0.08mg 0%
Vitamin K 2.2µg 1.8µg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more ProteinProtein +15.6%
Contains more FatsFats +57.5%
Contains more CarbsCarbs +17.1%
Contains more WaterWater +61.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains more Mono. FatMonounsaturated fat +61.8%
Contains more Poly. FatPolyunsaturated fat +16.5%
Contains less Sat. FatSaturated fat -36.5%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.