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  6. Romano cheese vs. Avocado

Romano cheese vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and avocadoes

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, and selenium, yet avocadoes are higher in fiber, vitamin B5, and folate.
  • Romano cheese covers your daily calcium needs 105% more than avocadoes.
  • The amount of cholesterol in avocadoes is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Avocados, raw, all commercial varieties.

Infographic

Romano cheese vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +8766.7%
Contains more IronIron +40%
Contains more ZincZinc +303.1%
Contains more PhosphorusPhosphorus +1361.5%
Contains more SeleniumSelenium +3525%
Contains more PotassiumPotassium +464%
Contains more CopperCopper +533.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +610%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +1271.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +2157.1%
Contains more Vitamin B5Vitamin B5 +227.6%
Contains more Vitamin B6Vitamin B6 +202.4%
Contains more Vitamin KVitamin K +854.5%
Contains more FolateFolate +1057.1%
~equal in Choline ~14.2mg

All nutrients comparison - raw data values

Nutrient Romano cheese Avocado DV% diff.
Calcium 1064mg 12mg 105%
Phosphorus 760mg 52mg 101%
Saturated fat 17.115g 2.126g 68%
Sodium 1433mg 7mg 62%
Protein 31.8g 2g 60%
Vitamin B12 1.12µg 0µg 47%
Cholesterol 104mg 0mg 35%
Fiber 0g 6.7g 27%
Selenium 14.5µg 0.4µg 26%
Fats 26.94g 14.66g 19%
Vitamin B5 0.424mg 1.389mg 19%
Folate 7µg 81µg 19%
Zinc 2.58mg 0.64mg 18%
Vitamin B2 0.37mg 0.13mg 18%
Copper 0.03mg 0.19mg 18%
Vitamin K 2.2µg 21µg 16%
Vitamin B6 0.085mg 0.257mg 13%
Potassium 86mg 485mg 12%
Vitamin E 0.23mg 2.07mg 12%
Vitamin C 0mg 10mg 11%
Calories 387kcal 160kcal 11%
Vitamin B3 0.077mg 1.738mg 10%
Vitamin A 96µg 7µg 10%
Polyunsaturated fat 0.593g 1.816g 8%
Monounsaturated fat 7.838g 9.799g 5%
Manganese 0.02mg 0.142mg 5%
Vitamin B1 0.037mg 0.067mg 3%
Vitamin D 0.5µg 0µg 3%
Iron 0.77mg 0.55mg 3%
Magnesium 41mg 29mg 3%
Vitamin D 20IU 0IU 3%
Carbs 3.63g 8.53g 2%
Net carbs 3.63g 1.83g N/A
Sugar 0.73g 0.66g N/A
Starch 0.11g 0%
Choline 15.4mg 14.2mg 0%
Tryptophan 0.429mg 0.025mg 0%
Threonine 1.171mg 0.073mg 0%
Isoleucine 1.685mg 0.084mg 0%
Leucine 3.071mg 0.143mg 0%
Lysine 2.941mg 0.132mg 0%
Methionine 0.852mg 0.038mg 0%
Phenylalanine 1.71mg 0.097mg 0%
Valine 2.183mg 0.107mg 0%
Histidine 1.231mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1490%
Contains more FatsFats +83.8%
Contains more OtherOther +325.3%
Contains more CarbsCarbs +135%
Contains more WaterWater +136.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +206.2%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.