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  6. Coconut vs. Romano cheese

Coconut vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between Coconut and Romano cheese

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

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

Infographic

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

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.
Coconut
Coconut
5
:
7
Romano cheese
Romano cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B3 +601.3%
Contains more Folate +271.4%
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%
Equal in Vitamin E - 0.23
Coconut
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B3 +601.3%
Contains more Folate +271.4%
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%
Equal in Vitamin E - 0.23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Romano cheese
Romano cheese
Contains more Fats +24.3%
Contains more Carbs +319.6%
Contains more Water +52%
Contains more Protein +855%
Contains more Other +600%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
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
Contains more Fats +24.3%
Contains more Carbs +319.6%
Contains more Water +52%
Contains more Protein +855%
Contains more Other +600%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Romano cheese
Romano cheese
Contains less Saturated Fat -42.4%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +62%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 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.
Coconut Romano cheese
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 Coconut Romano cheese Opinion
Net carbs 6.23g 3.63g Coconut
Protein 3.33g 31.8g Romano cheese
Fats 33.49g 26.94g Coconut
Carbs 15.23g 3.63g Coconut
Calories 354kcal 387kcal Romano cheese
Sugar 6.23g 0.73g Romano cheese
Fiber 9g 0g Coconut
Calcium 14mg 1064mg Romano cheese
Iron 2.43mg 0.77mg Coconut
Magnesium 32mg 41mg Romano cheese
Phosphorus 113mg 760mg Romano cheese
Potassium 356mg 86mg Coconut
Sodium 20mg 1433mg Coconut
Zinc 1.1mg 2.58mg Romano cheese
Copper 0.435mg 0.03mg Coconut
Manganese 1.5mg 0.02mg Coconut
Selenium 10.1µg 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.24mg 0.23mg Coconut
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.037mg Coconut
Vitamin B2 0.02mg 0.37mg Romano cheese
Vitamin B3 0.54mg 0.077mg Coconut
Vitamin B5 0.3mg 0.424mg Romano cheese
Vitamin B6 0.054mg 0.085mg Romano cheese
Folate 26µg 7µg Coconut
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0.2µg 2.2µg Romano cheese
Tryptophan 0.039mg 0.429mg Romano cheese
Threonine 0.121mg 1.171mg Romano cheese
Isoleucine 0.131mg 1.685mg Romano cheese
Leucine 0.247mg 3.071mg Romano cheese
Lysine 0.147mg 2.941mg Romano cheese
Methionine 0.062mg 0.852mg Romano cheese
Phenylalanine 0.169mg 1.71mg Romano cheese
Valine 0.202mg 2.183mg Romano cheese
Histidine 0.077mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Coconut
Saturated Fat 29.698g 17.115g Romano cheese
Monounsaturated Fat 1.425g 7.838g Romano cheese
Polyunsaturated fat 0.366g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Romano cheese
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
8%
Coconut
28%
Romano cheese
Minerals Daily Need Coverage Score
63%
Coconut
106%
Romano cheese

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.