Canola oil vs. Romano cheese — In-Depth Nutrition Comparison
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Significant differences between canola oil and romano cheese
- Canola oil has more vitamin E and vitamin K; however, romano cheese is richer in phosphorus, calcium, vitamin B12, vitamin B2, and selenium.
- Canola oil covers your daily vitamin E needs 115% more than romano cheese.
- Romano cheese has 32 times less vitamin K than canola oil. Canola oil has 71.3µg of vitamin K, while romano cheese has 2.2µg.
- Canola oil contains less saturated fat.
- Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of canola oil is 0.
Specific food types used in this comparison are Oil, canola and Cheese, romano.
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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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +7491.3% |
| Contains more Vitamin KVitamin K | +3140.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +7600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +271.2% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -57% |
| Contains more Mono. FatMonounsaturated fat | +707.3% |
| Contains more Poly. FatPolyunsaturated fat | +4645.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.142g | 0.593g | 184% |
| Monounsaturated fat | 63.276g | 7.838g | 139% |
| Vitamin E | 17.46mg | 0.23mg | 115% |
| Fats | 100g | 26.94g | 112% |
| Phosphorus | 0mg | 760mg | 109% |
| Calcium | 0mg | 1064mg | 106% |
| Protein | 0g | 31.8g | 64% |
| Sodium | 0mg | 1433mg | 62% |
| Vitamin K | 71.3µg | 2.2µg | 58% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Saturated fat | 7.365g | 17.115g | 44% |
| Cholesterol | 0mg | 104mg | 35% |
| Vitamin B2 | 0mg | 0.37mg | 28% |
| Selenium | 0µg | 14.5µg | 26% |
| Calories | 884kcal | 387kcal | 25% |
| Zinc | 0mg | 2.58mg | 23% |
| Vitamin A | 0µg | 96µg | 11% |
| Magnesium | 0mg | 41mg | 10% |
| Iron | 0mg | 0.77mg | 10% |
| Vitamin B5 | 0mg | 0.424mg | 8% |
| Vitamin B6 | 0mg | 0.085mg | 7% |
| Vitamin D | 0IU | 20IU | 3% |
| Potassium | 0mg | 86mg | 3% |
| Choline | 0.2mg | 15.4mg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin B1 | 0mg | 0.037mg | 3% |
| Copper | 0mg | 0.03mg | 3% |
| Folate | 0µg | 7µg | 2% |
| Manganese | 0mg | 0.02mg | 1% |
| Carbs | 0g | 3.63g | 1% |
| Net carbs | 0g | 3.63g | N/A |
| Sugar | 0g | 0.73g | N/A |
| Vitamin B3 | 0mg | 0.077mg | 0% |
| Trans fat | 0.395g | N/A | |
| 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 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
26%
Minerals Daily Need Coverage Score
0%
106%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Canola oil is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Canola oil is lower in Saturated fat (difference - 9.75g)
Which food is lower in glycemic index?
Canola oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Canola oil is cheaper (difference - $4.6)