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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.

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% 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 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%

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%

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 milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Coconut milk Opinion
Calories 387kcal 230kcal Romano cheese
Protein 31.8g 2.29g Romano cheese
Fats 26.94g 23.84g Romano cheese
Vitamin C 0mg 2.8mg Coconut milk
Net carbs 3.63g 3.34g Romano cheese
Carbs 3.63g 5.54g Coconut milk
Cholesterol 104mg 0mg Coconut milk
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 37mg Romano cheese
Calcium 1064mg 16mg Romano cheese
Potassium 86mg 263mg Coconut milk
Iron 0.77mg 1.64mg Coconut milk
Sugar 0.73g 3.34g Romano cheese
Fiber 0g 2.2g Coconut milk
Copper 0.03mg 0.266mg Coconut milk
Zinc 2.58mg 0.67mg Romano cheese
Phosphorus 760mg 100mg Romano cheese
Sodium 1433mg 15mg Coconut milk
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.15mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 0.916mg Coconut milk
Selenium 14.5µg 6.2µg Romano cheese
Vitamin B1 0.037mg 0.026mg Romano cheese
Vitamin B2 0.37mg 0mg Romano cheese
Vitamin B3 0.077mg 0.76mg Coconut milk
Vitamin B5 0.424mg 0.183mg Romano cheese
Vitamin B6 0.085mg 0.033mg Romano cheese
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 0.1µg Romano cheese
Folate 7µg 16µg Coconut milk
Choline 15.4mg 8.5mg Romano cheese
Saturated Fat 17.115g 21.14g Romano cheese
Monounsaturated Fat 7.838g 1.014g Romano cheese
Polyunsaturated fat 0.593g 0.261g Romano cheese
Tryptophan 0.429mg 0.027mg Romano cheese
Threonine 1.171mg 0.083mg Romano cheese
Isoleucine 1.685mg 0.09mg Romano cheese
Leucine 3.071mg 0.17mg Romano cheese
Lysine 2.941mg 0.101mg Romano cheese
Methionine 0.852mg 0.043mg Romano cheese
Phenylalanine 1.71mg 0.116mg Romano cheese
Valine 2.183mg 0.139mg Romano cheese
Histidine 1.231mg 0.053mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
106%
Romano cheese
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 4.025g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 1418mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $0.6)
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.

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.