Parmesan vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between parmesan and romano cheese

Parmesan has more selenium, vitamin A, zinc, and vitamin B12; however, romano cheese is richer in calcium, phosphorus, and protein.
Parmesan covers your daily selenium needs 36% more than romano cheese.
Romano cheese has 3 times less vitamin A than parmesan. Parmesan has 262µg of vitamin A, while romano cheese has 96µg.
Romano cheese contains less sodium.

Specific food types used in this comparison are Cheese, parmesan, grated and Cheese, romano.

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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.

Parmesan

Romano cheese

Contains more PotassiumPotassium	+109.3%
Contains more CopperCopper	+33.3%
Contains more ZincZinc	+62.8%
Contains more ManganeseManganese	+255%
Contains more SeleniumSelenium	+137.2%

Contains more MagnesiumMagnesium	+20.6%
Contains more CalciumCalcium	+24.7%
Contains more IronIron	+57.1%
Contains more PhosphorusPhosphorus	+21.2%
Contains less SodiumSodium	-20.6%

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.

Parmesan

Romano cheese

Contains more Vitamin AVitamin A	+172.9%
Contains more Vitamin EVitamin E	+130.4%
Contains more Vitamin B12Vitamin B12	+25%

Contains more Vitamin B1Vitamin B1	+42.3%
Contains more Vitamin KVitamin K	+29.4%
Contains more FolateFolate	+16.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0.5µg

~equal in Vitamin B2 ~0.37mg

~equal in Vitamin B3 ~0.077mg

~equal in Vitamin B5 ~0.424mg

~equal in Vitamin B6 ~0.085mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	34.4µg	14.5µg	36%
Calcium	853mg	1064mg	21%
Phosphorus	627mg	760mg	19%
Vitamin A	262µg	96µg	18%
Sodium	1804mg	1433mg	16%
Zinc	4.2mg	2.58mg	15%
Vitamin B12	1.4µg	1.12µg	12%
Saturated fat	15.371g	17.115g	8%
Protein	28.42g	31.8g	7%
Cholesterol	86mg	104mg	6%
Omega-3 (ALA)	0.102g		6%
Polyunsaturated fat	1.386g	0.593g	5%
Omega-6 (Linoleic acid)	0.87g		5%
Iron	0.49mg	0.77mg	4%
Carbs	13.91g	3.63g	3%
Potassium	180mg	86mg	3%
Calories	420kcal	387kcal	2%
Magnesium	34mg	41mg	2%
Vitamin E	0.53mg	0.23mg	2%
Manganese	0.071mg	0.02mg	2%
Monounsaturated fat	7.13g	7.838g	2%
Fats	27.84g	26.94g	1%
Copper	0.04mg	0.03mg	1%
Vitamin B1	0.026mg	0.037mg	1%
Vitamin B2	0.358mg	0.37mg	1%
Vitamin B5	0.45mg	0.424mg	1%
Protein per 100 calories	6.8g	8.2g	N/A
Calories per 10 g protein	148kcal	122kcal	N/A
Weight per 100 calories	24g	26g	N/A
Unsaturated / Saturated Fat ratio	0.55	0.49	N/A
Net carbs	13.91g	3.63g	N/A
Vitamin D*	21 IU	20 IU	0%
Vitamin D	0.5µg	0.5µg	0%
Sugar	0.07g	0.73g	N/A
Vitamin B3	0.08mg	0.077mg	0%
Vitamin B6	0.081mg	0.085mg	0%
Vitamin K	1.7µg	2.2µg	0%
Folate	6µg	7µg	0%
Trans fat	0.876g		N/A
Choline	14.1mg	15.4mg	0%
Tryptophan	0.383mg	0.429mg	0%
Threonine	1.075mg	1.171mg	0%
Isoleucine	1.455mg	1.685mg	0%
Leucine	2.747mg	3.071mg	0%
Lysine	2.201mg	2.941mg	0%
Methionine	0.751mg	0.852mg	0%
Phenylalanine	1.538mg	1.71mg	0%
Valine	1.865mg	2.183mg	0%
Histidine	0.806mg	1.231mg	0%
Omega-3 (DPA)	0.015g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.002g		N/A
Omega-6 (Gamma-linolenic acid)	0.002g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.026g		N/A
Omega-6 (Eicosadienoic acid)	0.006g		N/A