Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Romano cheese
  5. Compare
  6. Romano cheese vs. Goat cheese

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

Compare

A recap on the differences between romano cheese and goat cheese

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, protein, and selenium, yet goat cheese is higher in copper, vitamin A, and vitamin B2.
  • Romano cheese covers your daily calcium needs 77% more than goat cheese.
  • Romano cheese contains 5 times more vitamin B12 than goat cheese. While romano cheese contains 1.12µg of vitamin B12, goat cheese contains only 0.22µg.
  • The amount of sodium in goat cheese is lower.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Cheese, romano and Cheese, goat, semisoft type.

Infographic

Romano cheese vs Goat cheese infographic
Infographic link

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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +257%
Contains more ZincZinc +290.9%
Contains more PhosphorusPhosphorus +102.7%
Contains more SeleniumSelenium +281.6%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +110.4%
Contains more CopperCopper +1780%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +365%

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% 7.5% 136% 5.2% 18% 156% 22% 11% 14% 28% 6.3% 1.5%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +409.1%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +324%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +94.6%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +1390.9%
Contains more Vitamin KVitamin K +13.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.5µg

All nutrients comparison - raw data values

Nutrient Romano cheese Goat cheese DV% diff.
Calcium 1064mg 298mg 77%
Copper 0.03mg 0.564mg 59%
Phosphorus 760mg 375mg 55%
Sodium 1433mg 415mg 44%
Vitamin B12 1.12µg 0.22µg 38%
Vitamin A 96µg 407µg 35%
Vitamin B2 0.37mg 0.676mg 24%
Protein 31.8g 21.58g 20%
Selenium 14.5µg 3.8µg 19%
Zinc 2.58mg 0.66mg 17%
Saturated fat 17.115g 20.639g 16%
Iron 0.77mg 1.62mg 11%
Cholesterol 104mg 79mg 8%
Vitamin B3 0.077mg 1.148mg 7%
Vitamin B5 0.424mg 0.19mg 5%
Fats 26.94g 29.84g 4%
Magnesium 41mg 29mg 3%
Manganese 0.02mg 0.093mg 3%
Vitamin B1 0.037mg 0.072mg 3%
Monounsaturated fat 7.838g 6.808g 3%
Potassium 86mg 158mg 2%
Vitamin B6 0.085mg 0.06mg 2%
Calories 387kcal 364kcal 1%
Carbs 3.63g 0.12g 1%
Folate 7µg 2µg 1%
Polyunsaturated fat 0.593g 0.709g 1%
Protein per 100 calories 8.2g 5.9g N/A
Calories per 10 g protein 122kcal 169kcal N/A
Weight per 100 calories 26g 27g N/A
Unsaturated / Saturated Fat ratio 0.49 0.36 N/A
Net carbs 3.63g 0.12g N/A
Vitamin D* 20 IU 22 IU 0%
Vitamin D 0.5µg 0.5µg 0%
Sugar 0.73g 0.12g N/A
Vitamin E 0.23mg 0.26mg 0%
Vitamin K 2.2µg 2.5µg 0%
Choline 15.4mg 15.4mg 0%
Tryptophan 0.429mg 0.227mg 0%
Threonine 1.171mg 0.805mg 0%
Isoleucine 1.685mg 0.893mg 0%
Leucine 3.071mg 1.861mg 0%
Lysine 2.941mg 1.549mg 0%
Methionine 0.852mg 0.575mg 0%
Phenylalanine 1.71mg 0.859mg 0%
Valine 2.183mg 1.485mg 0%
Histidine 1.231mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more ProteinProtein +47.4%
Contains more CarbsCarbs +2925%
Contains more FatsFats +10.8%
Contains more WaterWater +47.3%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -17.1%
Contains more Mono. FatMonounsaturated fat +15.1%
Contains more Poly. FatPolyunsaturated fat +19.6%

People also compare

Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort
Goat cheese
Goat cheese vs Monterey Jack
Monterey Jack
Goat cheese
Goat cheese vs Port Salut
Port Salut
Goat cheese
Goat cheese vs Cheese
Cheese

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.