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Romano cheese vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Romano cheese and Coconut

  • Romano cheese has more Calcium, Phosphorus, Vitamin B12, and Vitamin B2, however, Coconut has more Manganese, Copper, and Fiber.
  • Romano cheese's daily need coverage for Calcium is 105% more.
  • Coconut is lower in Cholesterol.

The food varieties used in the comparison are Cheese, romano and Nuts, coconut meat, raw.

Infographic

Romano cheese vs Coconut infographic
Infographic link

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 Calcium +7500%
Contains more Magnesium +28.1%
Contains more Phosphorus +572.6%
Contains more Zinc +134.5%
Contains more Selenium +43.6%
Contains more Iron +215.6%
Contains more Potassium +314%
Contains less Sodium -98.6%
Contains more Copper +1350%
Contains more Manganese +7400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +7500%
Contains more Magnesium +28.1%
Contains more Phosphorus +572.6%
Contains more Zinc +134.5%
Contains more Selenium +43.6%
Contains more Iron +215.6%
Contains more Potassium +314%
Contains less Sodium -98.6%
Contains more Copper +1350%
Contains more Manganese +7400%

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 A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1750%
Contains more Vitamin B5 +41.3%
Contains more Vitamin B6 +57.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B3 +601.3%
Contains more Folate +271.4%
Equal in Vitamin E - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1750%
Contains more Vitamin B5 +41.3%
Contains more Vitamin B6 +57.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B3 +601.3%
Contains more Folate +271.4%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +855%
Contains more Other +600%
Contains more Fats +24.3%
Contains more Carbs +319.6%
Contains more Water +52%
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +855%
Contains more Other +600%
Contains more Fats +24.3%
Contains more Carbs +319.6%
Contains more Water +52%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.4%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +62%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -42.4%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +62%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Coconut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Coconut Opinion
Net carbs 3.63g 6.23g Coconut
Protein 31.8g 3.33g Romano cheese
Fats 26.94g 33.49g Coconut
Carbs 3.63g 15.23g Coconut
Calories 387kcal 354kcal Romano cheese
Sugar 0.73g 6.23g Romano cheese
Fiber 0g 9g Coconut
Calcium 1064mg 14mg Romano cheese
Iron 0.77mg 2.43mg Coconut
Magnesium 41mg 32mg Romano cheese
Phosphorus 760mg 113mg Romano cheese
Potassium 86mg 356mg Coconut
Sodium 1433mg 20mg Coconut
Zinc 2.58mg 1.1mg Romano cheese
Copper 0.03mg 0.435mg Coconut
Manganese 0.02mg 1.5mg Coconut
Selenium 14.5µg 10.1µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.24mg Coconut
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.037mg 0.066mg Coconut
Vitamin B2 0.37mg 0.02mg Romano cheese
Vitamin B3 0.077mg 0.54mg Coconut
Vitamin B5 0.424mg 0.3mg Romano cheese
Vitamin B6 0.085mg 0.054mg Romano cheese
Folate 7µg 26µg Coconut
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0.2µg Romano cheese
Tryptophan 0.429mg 0.039mg Romano cheese
Threonine 1.171mg 0.121mg Romano cheese
Isoleucine 1.685mg 0.131mg Romano cheese
Leucine 3.071mg 0.247mg Romano cheese
Lysine 2.941mg 0.147mg Romano cheese
Methionine 0.852mg 0.062mg Romano cheese
Phenylalanine 1.71mg 0.169mg Romano cheese
Valine 2.183mg 0.202mg Romano cheese
Histidine 1.231mg 0.077mg Romano cheese
Cholesterol 104mg 0mg Coconut
Saturated Fat 17.115g 29.698g Romano cheese
Monounsaturated Fat 7.838g 1.425g Romano cheese
Polyunsaturated fat 0.593g 0.366g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
28%
Romano cheese
8%
Coconut
Minerals Daily Need Coverage Score
106%
Romano cheese
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 12.583g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1413mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 104mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.