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  6. Romano cheese vs. Olive

Romano cheese vs. Olive — In-Depth Nutrition Comparison

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Differences between Romano cheese and Olive

  • Romano cheese has more Phosphorus, Calcium, Vitamin B12, Vitamin B2, and Selenium, while Olive has more Iron, and Copper.
  • Romano cheese's daily need coverage for Phosphorus is 108% higher.
  • The amount of Cholesterol in Olive is lower.

The food types used in this comparison are Cheese, romano and Olives, ripe, canned (small-extra large).

Infographic

Romano cheese vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +1109.1%
Contains more PotassiumPotassium +975%
Contains more ZincZinc +1072.7%
Contains more PhosphorusPhosphorus +25233.3%
Contains more SeleniumSelenium +1511.1%
Contains more IronIron +328.6%
Contains more CopperCopper +736.7%
Contains less SodiumSodium -48.7%
~equal in Manganese ~0.02mg

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%
Olive
Olive
2
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +108.1%
Contains more Vitamin B5Vitamin B5 +2726.7%
Contains more Vitamin B6Vitamin B6 +844.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +617.4%
~equal in Vitamin A ~403IU

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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +3685.7%
Contains more FatsFats +152.2%
Contains more OtherOther +201.3%
Contains more CarbsCarbs +72.5%
Contains more WaterWater +158.8%

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
Olive
Olive
3
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated Fat -91.7%
Contains more Poly. FatPolyunsaturated fat +53.6%
~equal in Monounsaturated Fat ~7.888g

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

All nutrients comparison - raw data values

Nutrient Romano cheese Olive Opinion
Calories 387kcal 115kcal Romano cheese
Protein 31.8g 0.84g Romano cheese
Fats 26.94g 10.68g Romano cheese
Vitamin C 0mg 0.9mg Olive
Net carbs 3.63g 3.06g Romano cheese
Carbs 3.63g 6.26g Olive
Cholesterol 104mg 0mg Olive
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 4mg Romano cheese
Calcium 1064mg 88mg Romano cheese
Potassium 86mg 8mg Romano cheese
Iron 0.77mg 3.3mg Olive
Sugar 0.73g 0g Olive
Fiber 0g 3.2g Olive
Copper 0.03mg 0.251mg Olive
Zinc 2.58mg 0.22mg Romano cheese
Phosphorus 760mg 3mg Romano cheese
Sodium 1433mg 735mg Olive
Vitamin A 415IU 403IU Romano cheese
Vitamin A 96µg 20µg Romano cheese
Vitamin E 0.23mg 1.65mg Olive
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 0.02mg
Selenium 14.5µg 0.9µg Romano cheese
Vitamin B1 0.037mg 0.003mg Romano cheese
Vitamin B2 0.37mg 0mg Romano cheese
Vitamin B3 0.077mg 0.037mg Romano cheese
Vitamin B5 0.424mg 0.015mg Romano cheese
Vitamin B6 0.085mg 0.009mg Romano cheese
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 1.4µg Romano cheese
Folate 7µg 0µg Romano cheese
Choline 15.4mg 10.3mg Romano cheese
Saturated Fat 17.115g 1.415g Olive
Monounsaturated Fat 7.838g 7.888g Olive
Polyunsaturated fat 0.593g 0.911g Olive
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg 0.026mg Romano cheese
Isoleucine 1.685mg 0.031mg Romano cheese
Leucine 3.071mg 0.05mg Romano cheese
Lysine 2.941mg 0.032mg Romano cheese
Methionine 0.852mg 0.012mg Romano cheese
Phenylalanine 1.71mg 0.029mg Romano cheese
Valine 2.183mg 0.038mg Romano cheese
Histidine 1.231mg 0.023mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Olive
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
6%
Olive
Minerals Daily Need Coverage Score
106%
Romano cheese
35%
Olive

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 698mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 15.7g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $1.1)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.