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  6. Romano cheese vs. Coconut

Romano cheese vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Romano cheese and Coconut

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

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

Infographic

Romano cheese vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +7500%
Contains more ZincZinc +134.5%
Contains more PhosphorusPhosphorus +572.6%
Contains more SeleniumSelenium +43.6%
Contains more PotassiumPotassium +314%
Contains more IronIron +215.6%
Contains more CopperCopper +1350%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +7400%

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% 25% 4.6% 15% 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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1750%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more CholineCholine +27.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +78.4%
Contains more Vitamin B3Vitamin B3 +601.3%
Contains more FolateFolate +271.4%
~equal in Vitamin E ~0.24mg

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +855%
Contains more OtherOther +600%
Contains more FatsFats +24.3%
Contains more CarbsCarbs +319.6%
Contains more WaterWater +52%

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
94% 5%
Saturated Fat: Sat. Fat 29.698 g
Monounsaturated Fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -42.4%
Contains more Mono. FatMonounsaturated Fat +450%
Contains more Poly. FatPolyunsaturated 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.
Romano cheese Coconut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Coconut Opinion
Calories 387kcal 354kcal Romano cheese
Protein 31.8g 3.33g Romano cheese
Fats 26.94g 33.49g Coconut
Vitamin C 0mg 3.3mg Coconut
Net carbs 3.63g 6.23g Coconut
Carbs 3.63g 15.23g Coconut
Cholesterol 104mg 0mg Coconut
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 32mg Romano cheese
Calcium 1064mg 14mg Romano cheese
Potassium 86mg 356mg Coconut
Iron 0.77mg 2.43mg Coconut
Sugar 0.73g 6.23g Romano cheese
Fiber 0g 9g Coconut
Copper 0.03mg 0.435mg Coconut
Zinc 2.58mg 1.1mg Romano cheese
Phosphorus 760mg 113mg Romano cheese
Sodium 1433mg 20mg Coconut
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.24mg Coconut
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1.5mg Coconut
Selenium 14.5µg 10.1µg Romano cheese
Vitamin B1 0.037mg 0.066mg Coconut
Vitamin B2 0.37mg 0.02mg Romano cheese
Vitamin B3 0.077mg 0.54mg Coconut
Vitamin B5 0.424mg 0.3mg Romano cheese
Vitamin B6 0.085mg 0.054mg Romano cheese
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0.2µg Romano cheese
Folate 7µg 26µg Coconut
Choline 15.4mg 12.1mg Romano cheese
Saturated Fat 17.115g 29.698g Romano cheese
Monounsaturated Fat 7.838g 1.425g Romano cheese
Polyunsaturated fat 0.593g 0.366g Romano cheese
Tryptophan 0.429mg 0.039mg Romano cheese
Threonine 1.171mg 0.121mg Romano cheese
Isoleucine 1.685mg 0.131mg Romano cheese
Leucine 3.071mg 0.247mg Romano cheese
Lysine 2.941mg 0.147mg Romano cheese
Methionine 0.852mg 0.062mg Romano cheese
Phenylalanine 1.71mg 0.169mg Romano cheese
Valine 2.183mg 0.202mg Romano cheese
Histidine 1.231mg 0.077mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Romano cheese
8%
Coconut
Minerals Daily Need Coverage Score
106%
Romano cheese
63%
Coconut

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 is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1413mg)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.