Romano cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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Differences between romano cheese and Greek yogurt

Greek yogurt contains less calcium, phosphorus, protein, fats, zinc, vitamin B12, and vitamin A than romano cheese.
Romano cheese's daily need coverage for calcium is 96% higher.
Greek yogurt contains 48 times less vitamin A than romano cheese. Romano cheese contains 96µg of vitamin A, while Greek yogurt contains 2µg.
The amount of sodium in Greek yogurt is lower.
Greek yogurt has a lower glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of romano cheese is 27.

The food types used in this comparison are Cheese, romano and Yogurt, Greek, plain, whole milk.

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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.

Romano cheese

Greek yogurt

Contains more MagnesiumMagnesium	+272.7%
Contains more CalciumCalcium	+964%
Contains more IronIron	+∞%
Contains more CopperCopper	+76.5%
Contains more ZincZinc	+396.2%
Contains more PhosphorusPhosphorus	+463%
Contains more ManganeseManganese	+122.2%
Contains more SeleniumSelenium	+49.5%

Contains more PotassiumPotassium	+64%
Contains less SodiumSodium	-97.6%

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.

Romano cheese

Greek yogurt

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+4700%
Contains more Vitamin EVitamin E	+2200%
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	+∞%
Contains more FolateFolate	+40%

Contains more Vitamin B3Vitamin B3

+170.1%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	1064mg	100mg	96%
Phosphorus	760mg	135mg	89%
Saturated fat	17.115g	2.395g	67%
Sodium	1433mg	35mg	61%
Protein	31.8g	9g	46%
Fats	26.94g	5g	34%
Cholesterol	104mg	13mg	30%
Zinc	2.58mg	0.52mg	19%
Calories	387kcal	97kcal	15%
Vitamin B12	1.12µg	0.75µg	15%
Monounsaturated fat	7.838g	2.136g	14%
Iron	0.77mg	0mg	10%
Vitamin A	96µg	2µg	10%
Selenium	14.5µg	9.7µg	9%
Magnesium	41mg	11mg	7%
Vitamin B2	0.37mg	0.278mg	7%
Vitamin D*	20 IU	0 IU	3%
Vitamin D	0.5µg	0µg	3%
Potassium	86mg	141mg	2%
Vitamin B5	0.424mg	0.331mg	2%
Vitamin B6	0.085mg	0.063mg	2%
Vitamin K	2.2µg	0µg	2%
Copper	0.03mg	0.017mg	1%
Vitamin E	0.23mg	0.01mg	1%
Vitamin B1	0.037mg	0.023mg	1%
Vitamin B3	0.077mg	0.208mg	1%
Folate	7µg	5µg	1%
Polyunsaturated fat	0.593g	0.469g	1%
Omega-3 (ALA)		0.023g	1%
Omega-6 (Linoleic acid)		0.209g	1%
Protein per 100 calories	8.2g	9.3g	N/A
Calories per 10 g protein	122kcal	108kcal	N/A
Weight per 100 calories	26g	103g	N/A
Unsaturated / Saturated Fat ratio	0.49	1.1	N/A
Net carbs	3.63g	3.98g	N/A
Carbs	3.63g	3.98g	0%
Sugar	0.73g	4g	N/A
Manganese	0.02mg	0.009mg	0%
Choline	15.4mg	15.1mg	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%
Omega-3 (DHA)	0g	0.004g	N/A