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  6. Romano cheese vs. Oat

Romano cheese vs. Oat — In-Depth Nutrition Comparison

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What are the main differences between Romano cheese and Oat?

  • Romano cheese is richer in Calcium, and Vitamin B12, while Oat is higher in Manganese, Copper, Vitamin B1, Iron, and Fiber.
  • Oat's daily need coverage for Manganese is 213% higher.
  • Oat is lower in Cholesterol.

We used Cheese, romano and Oats types in this comparison.

Infographic

Romano cheese vs Oat 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%
Oat
Oat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +1870.4%
Contains more PhosphorusPhosphorus +45.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +331.7%
Contains more PotassiumPotassium +398.8%
Contains more IronIron +513%
Contains more CopperCopper +1986.7%
Contains more ZincZinc +53.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +24480%

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%
Oat
Oat
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +166.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1962.2%
Contains more Vitamin B3Vitamin B3 +1148.1%
Contains more Vitamin B5Vitamin B5 +218.2%
Contains more Vitamin B6Vitamin B6 +40%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg

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
Oat
Oat
1
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +88.3%
Contains more FatsFats +290.4%
Contains more WaterWater +276%
Contains more OtherOther +290.7%
Contains more CarbsCarbs +1725.6%

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
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated Fat +259.9%
Contains less Sat. FatSaturated Fat -92.9%
Contains more Poly. FatPolyunsaturated fat +327.5%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Oat Opinion
Calories 387kcal 389kcal Oat
Protein 31.8g 16.89g Romano cheese
Fats 26.94g 6.9g Romano cheese
Net carbs 3.63g 55.67g Oat
Carbs 3.63g 66.27g Oat
Cholesterol 104mg 0mg Oat
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 177mg Oat
Calcium 1064mg 54mg Romano cheese
Potassium 86mg 429mg Oat
Iron 0.77mg 4.72mg Oat
Sugar 0.73g Oat
Fiber 0g 10.6g Oat
Copper 0.03mg 0.626mg Oat
Zinc 2.58mg 3.97mg Oat
Phosphorus 760mg 523mg Romano cheese
Sodium 1433mg 2mg Oat
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 4.916mg Oat
Selenium 14.5µg Romano cheese
Vitamin B1 0.037mg 0.763mg Oat
Vitamin B2 0.37mg 0.139mg Romano cheese
Vitamin B3 0.077mg 0.961mg Oat
Vitamin B5 0.424mg 1.349mg Oat
Vitamin B6 0.085mg 0.119mg Oat
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Folate 7µg 56µg Oat
Choline 15.4mg Romano cheese
Saturated Fat 17.115g 1.217g Oat
Monounsaturated Fat 7.838g 2.178g Romano cheese
Polyunsaturated fat 0.593g 2.535g Oat
Tryptophan 0.429mg 0.234mg Romano cheese
Threonine 1.171mg 0.575mg Romano cheese
Isoleucine 1.685mg 0.694mg Romano cheese
Leucine 3.071mg 1.284mg Romano cheese
Lysine 2.941mg 0.701mg Romano cheese
Methionine 0.852mg 0.312mg Romano cheese
Phenylalanine 1.71mg 0.895mg Romano cheese
Valine 2.183mg 0.937mg Romano cheese
Histidine 1.231mg 0.405mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Oat
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
30%
Oat
Minerals Daily Need Coverage Score
106%
Romano cheese
154%
Oat

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1431mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 15.898g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $4)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.