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Romano cheese vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and margarine

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, selenium, and vitamin B2, yet margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Romano cheese covers your daily phosphorus needs 108% more than margarine.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Cheese, romano and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Romano cheese vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +35366.7%
Contains more PotassiumPotassium +377.8%
Contains more IronIron +1183.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +15100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.9%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +234.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +844.4%
Contains more Vitamin B12Vitamin B12 +1020%
Contains more FolateFolate +600%
Contains more CholineCholine +24.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +753.1%
Contains more Vitamin EVitamin E +3813%
Contains more Vitamin KVitamin K +4127.3%

All nutrients comparison - raw data values

Nutrient Romano cheese Margarine DV% diff.
Polyunsaturated fat 0.593g 24.302g 158%
Phosphorus 760mg 5mg 108%
Calcium 1064mg 3mg 106%
Fats 26.94g 80.71g 83%
Vitamin A 96µg 819µg 80%
Monounsaturated fat 7.838g 38.877g 78%
Vitamin K 2.2µg 93µg 76%
Protein 31.8g 0.16g 63%
Sodium 1433mg 2mg 62%
Vitamin E 0.23mg 9mg 58%
Vitamin B12 1.12µg 0.1µg 43%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.037mg 26%
Selenium 14.5µg 0µg 26%
Zinc 2.58mg 0mg 23%
Calories 387kcal 717kcal 17%
Iron 0.77mg 0.06mg 9%
Saturated fat 17.115g 15.189g 9%
Magnesium 41mg 3mg 9%
Vitamin B5 0.424mg 8%
Vitamin B6 0.085mg 0.009mg 6%
Copper 0.03mg 0mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 18mg 2%
Vitamin B1 0.037mg 0.01mg 2%
Folate 7µg 1µg 2%
Choline 15.4mg 12.4mg 1%
Carbs 3.63g 0.7g 1%
Manganese 0.02mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 3.63g 0.7g N/A
Sugar 0.73g 0g N/A
Vitamin B3 0.077mg 0.023mg 0%
Trans fat 14.89g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +19775%
Contains more CarbsCarbs +418.6%
Contains more WaterWater +87.1%
Contains more OtherOther +251.8%
Contains more FatsFats +199.6%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -11.3%
Contains more Mono. FatMonounsaturated fat +396%
Contains more Poly. FatPolyunsaturated fat +3998.1%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.