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  6. Romano cheese vs. Oat

Romano cheese vs. Oat — In-Depth Nutrition Comparison

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What are the main differences between Romano cheese and Oat?

  • Romano cheese is richer in Calcium, and Vitamin B12, while Oat is higher in Manganese, Copper, Vitamin B1, Iron, and Fiber.
  • Oat's daily need coverage for Manganese is 213% higher.
  • Oat is lower in Cholesterol.

We used Cheese, romano and Oats types in this comparison.

Infographic

Romano cheese vs Oat 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.
Romano cheese
Romano cheese
3
:
7
Oat
Oat
Contains more Calcium +1870.4%
Contains more Phosphorus +45.3%
Contains more Iron +513%
Contains more Magnesium +331.7%
Contains more Potassium +398.8%
Contains less Sodium -99.9%
Contains more Zinc +53.9%
Contains more Copper +1986.7%
Contains more Manganese +24480%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +1870.4%
Contains more Phosphorus +45.3%
Contains more Iron +513%
Contains more Magnesium +331.7%
Contains more Potassium +398.8%
Contains less Sodium -99.9%
Contains more Zinc +53.9%
Contains more Copper +1986.7%
Contains more Manganese +24480%

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.
Romano cheese
Romano cheese
6
:
5
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +166.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1962.2%
Contains more Vitamin B3 +1148.1%
Contains more Vitamin B5 +218.2%
Contains more Vitamin B6 +40%
Contains more Folate +700%
Romano cheese
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +166.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1962.2%
Contains more Vitamin B3 +1148.1%
Contains more Vitamin B5 +218.2%
Contains more Vitamin B6 +40%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Oat
Oat
Contains more Protein +88.3%
Contains more Fats +290.4%
Contains more Water +276%
Contains more Other +290.7%
Contains more Carbs +1725.6%
Romano cheese
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +88.3%
Contains more Fats +290.4%
Contains more Water +276%
Contains more Other +290.7%
Contains more Carbs +1725.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Oat
Oat
Contains more Monounsaturated Fat +259.9%
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +327.5%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +259.9%
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +327.5%

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 Oat
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Oat Opinion
Net carbs 3.63g 55.67g Oat
Protein 31.8g 16.89g Romano cheese
Fats 26.94g 6.9g Romano cheese
Carbs 3.63g 66.27g Oat
Calories 387kcal 389kcal Oat
Sugar 0.73g Oat
Fiber 0g 10.6g Oat
Calcium 1064mg 54mg Romano cheese
Iron 0.77mg 4.72mg Oat
Magnesium 41mg 177mg Oat
Phosphorus 760mg 523mg Romano cheese
Potassium 86mg 429mg Oat
Sodium 1433mg 2mg Oat
Zinc 2.58mg 3.97mg Oat
Copper 0.03mg 0.626mg Oat
Manganese 0.02mg 4.916mg Oat
Selenium 14.5µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.763mg Oat
Vitamin B2 0.37mg 0.139mg Romano cheese
Vitamin B3 0.077mg 0.961mg Oat
Vitamin B5 0.424mg 1.349mg Oat
Vitamin B6 0.085mg 0.119mg Oat
Folate 7µg 56µg Oat
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.234mg Romano cheese
Threonine 1.171mg 0.575mg Romano cheese
Isoleucine 1.685mg 0.694mg Romano cheese
Leucine 3.071mg 1.284mg Romano cheese
Lysine 2.941mg 0.701mg Romano cheese
Methionine 0.852mg 0.312mg Romano cheese
Phenylalanine 1.71mg 0.895mg Romano cheese
Valine 2.183mg 0.937mg Romano cheese
Histidine 1.231mg 0.405mg Romano cheese
Cholesterol 104mg 0mg Oat
Saturated Fat 17.115g 1.217g Oat
Monounsaturated Fat 7.838g 2.178g Romano cheese
Polyunsaturated fat 0.593g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Oat
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
33%
Oat
Minerals Daily Need Coverage Score
106%
Romano cheese
154%
Oat

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1431mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 15.898g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $4)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.