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  6. Romano cheese vs. Babassu oil

Romano cheese vs. Babassu oil — In-Depth Nutrition Comparison

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Important differences between romano cheese and babassu oil

  • Romano cheese has more phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc; however, babassu oil has more vitamin E.
  • Babassu oil's daily need coverage for saturated fat is 320% more.
  • Babassu oil is lower in sodium.
  • Romano cheese has a higher glycemic index than babassu oil.

The food varieties used in the comparison are Cheese, romano and Oil, babassu.

Infographic

Romano cheese vs Babassu oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains less SodiumSodium -100%

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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +8204.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Babassu oil DV% diff.
Saturated fat 17.115g 81.2g 291%
Vitamin E 0.23mg 19.1mg 126%
Fats 26.94g 100g 112%
Phosphorus 760mg 0mg 109%
Calcium 1064mg 0mg 106%
Protein 31.8g 0g 64%
Sodium 1433mg 0mg 62%
Vitamin B12 1.12µg 0µg 47%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0mg 28%
Selenium 14.5µg 0µg 26%
Calories 387kcal 884kcal 25%
Zinc 2.58mg 0mg 23%
Vitamin A 96µg 0µg 11%
Magnesium 41mg 0mg 10%
Iron 0.77mg 0mg 10%
Monounsaturated fat 7.838g 11.4g 9%
Vitamin B5 0.424mg 0mg 8%
Vitamin B6 0.085mg 0mg 7%
Polyunsaturated fat 0.593g 1.6g 7%
Choline 15.4mg 3%
Vitamin B1 0.037mg 0mg 3%
Vitamin D 20IU 3%
Vitamin D 0.5µg 3%
Copper 0.03mg 3%
Potassium 86mg 0mg 3%
Vitamin K 2.2µg 2%
Folate 7µg 0µg 2%
Manganese 0.02mg 1%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Vitamin B3 0.077mg 0mg 0%
Tryptophan 0.429mg 0mg 0%
Threonine 1.171mg 0mg 0%
Isoleucine 1.685mg 0mg 0%
Leucine 3.071mg 0mg 0%
Lysine 2.941mg 0mg 0%
Methionine 0.852mg 0mg 0%
Phenylalanine 1.71mg 0mg 0%
Valine 2.183mg 0mg 0%
Histidine 1.231mg 0mg 0%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +271.2%

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
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -78.9%
Contains more Mono. FatMonounsaturated fat +45.4%
Contains more Poly. FatPolyunsaturated fat +169.8%

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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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.