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).
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +380% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 760mg | 3mg | 108% |
| Calcium | 1064mg | 88mg | 98% |
| Saturated fat | 17.115g | 1.415g | 71% |
| Protein | 31.8g | 0.84g | 62% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Cholesterol | 104mg | 0mg | 35% |
| Iron | 0.77mg | 3.3mg | 32% |
| Sodium | 1433mg | 735mg | 30% |
| Vitamin B2 | 0.37mg | 0mg | 28% |
| Selenium | 14.5µg | 0.9µg | 25% |
| Copper | 0.03mg | 0.251mg | 25% |
| Fats | 26.94g | 10.68g | 25% |
| Zinc | 2.58mg | 0.22mg | 21% |
| Calories | 387kcal | 115kcal | 14% |
| Fiber | 0g | 3.2g | 13% |
| Magnesium | 41mg | 4mg | 9% |
| Vitamin E | 0.23mg | 1.65mg | 9% |
| Vitamin A | 96µg | 20µg | 8% |
| Vitamin B5 | 0.424mg | 0.015mg | 8% |
| Vitamin B6 | 0.085mg | 0.009mg | 6% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin D | 20IU | 0IU | 3% |
| Vitamin B1 | 0.037mg | 0.003mg | 3% |
| Folate | 7µg | 0µg | 2% |
| Potassium | 86mg | 8mg | 2% |
| Polyunsaturated fat | 0.593g | 0.911g | 2% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Choline | 15.4mg | 10.3mg | 1% |
| Vitamin K | 2.2µg | 1.4µg | 1% |
| Carbs | 3.63g | 6.26g | 1% |
| Net carbs | 3.63g | 3.06g | N/A |
| Sugar | 0.73g | 0g | N/A |
| Manganese | 0.02mg | 0.02mg | 0% |
| Vitamin B3 | 0.077mg | 0.037mg | 0% |
| Monounsaturated fat | 7.838g | 7.888g | 0% |
| Tryptophan | 0.429mg | 0% | |
| Threonine | 1.171mg | 0.026mg | 0% |
| Isoleucine | 1.685mg | 0.031mg | 0% |
| Leucine | 3.071mg | 0.05mg | 0% |
| Lysine | 2.941mg | 0.032mg | 0% |
| Methionine | 0.852mg | 0.012mg | 0% |
| Phenylalanine | 1.71mg | 0.029mg | 0% |
| Valine | 2.183mg | 0.038mg | 0% |
| Histidine | 1.231mg | 0.023mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
4%
Minerals Daily Need Coverage Score
106%
35%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Olive contains less Sodium (difference - 698mg)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 15.7g)
Which food is cheaper?
Olive is cheaper (difference - $1.1)