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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% 32% 4.6% 7.5% 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% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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%

All nutrients comparison - raw data values

Nutrient Romano cheese Olive 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%

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

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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. 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.