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  6. Romano cheese vs. Coconut milk

Romano cheese vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and coconut milk

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, and zinc, yet coconut milk is higher in manganese and copper.
  • Romano cheese covers your daily calcium needs 105% more than coconut milk.
  • The amount of cholesterol in coconut milk is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Romano cheese vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +6550%
Contains more ZincZinc +285.1%
Contains more PhosphorusPhosphorus +660%
Contains more SeleniumSelenium +133.9%
Contains more PotassiumPotassium +205.8%
Contains more IronIron +113%
Contains more CopperCopper +786.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +4480%
~equal in Magnesium ~37mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +131.7%
Contains more Vitamin B6Vitamin B6 +157.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +81.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +887%
Contains more FolateFolate +128.6%

All nutrients comparison - raw data values

Nutrient Romano cheese Coconut milk DV% diff.
Calcium 1064mg 16mg 105%
Phosphorus 760mg 100mg 94%
Sodium 1433mg 15mg 62%
Protein 31.8g 2.29g 59%
Vitamin B12 1.12µg 0µg 47%
Manganese 0.02mg 0.916mg 39%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0mg 28%
Copper 0.03mg 0.266mg 26%
Saturated fat 17.115g 21.14g 18%
Monounsaturated fat 7.838g 1.014g 17%
Zinc 2.58mg 0.67mg 17%
Selenium 14.5µg 6.2µg 15%
Vitamin A 96µg 0µg 11%
Iron 0.77mg 1.64mg 11%
Fiber 0g 2.2g 9%
Calories 387kcal 230kcal 8%
Fats 26.94g 23.84g 5%
Vitamin B5 0.424mg 0.183mg 5%
Potassium 86mg 263mg 5%
Vitamin B6 0.085mg 0.033mg 4%
Vitamin B3 0.077mg 0.76mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin C 0mg 2.8mg 3%
Polyunsaturated fat 0.593g 0.261g 2%
Vitamin K 2.2µg 0.1µg 2%
Folate 7µg 16µg 2%
Vitamin B1 0.037mg 0.026mg 1%
Carbs 3.63g 5.54g 1%
Magnesium 41mg 37mg 1%
Vitamin E 0.23mg 0.15mg 1%
Choline 15.4mg 8.5mg 1%
Net carbs 3.63g 3.34g N/A
Sugar 0.73g 3.34g N/A
Tryptophan 0.429mg 0.027mg 0%
Threonine 1.171mg 0.083mg 0%
Isoleucine 1.685mg 0.09mg 0%
Leucine 3.071mg 0.17mg 0%
Lysine 2.941mg 0.101mg 0%
Methionine 0.852mg 0.043mg 0%
Phenylalanine 1.71mg 0.116mg 0%
Valine 2.183mg 0.139mg 0%
Histidine 1.231mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +1288.6%
Contains more FatsFats +13%
Contains more OtherOther +846.5%
Contains more CarbsCarbs +52.6%
Contains more WaterWater +118.8%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -19%
Contains more Mono. FatMonounsaturated fat +673%
Contains more Poly. FatPolyunsaturated fat +127.2%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.