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Romano cheese vs Oregano - In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Oregano

  • Romano cheese is higher in Phosphorus, yet Oregano is higher in Vitamin K, Iron, Manganese, Fiber, Vitamin E , Vitamin B6, and Copper.
  • Oregano covers your daily Vitamin K needs 516% more than Romano cheese.
  • Romano cheese contains 57 times more Sodium than Oregano. While Romano cheese contains 1433mg of Sodium, Oregano contains only 25mg.

Food varieties used in this article are Cheese, romano and Spices, oregano, dried.

Infographic

Romano cheese vs Oregano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +413.5%
Contains more Calcium +50.1%
Contains more Iron +4679.2%
Contains more Magnesium +558.5%
Contains more Potassium +1365.1%
Contains less Sodium -98.3%
Contains more Copper +2010%
Equal in Zinc - 2.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains more Phosphorus +413.5%
Contains more Calcium +50.1%
Contains more Iron +4679.2%
Contains more Magnesium +558.5%
Contains more Potassium +1365.1%
Contains less Sodium -98.3%
Contains more Copper +2010%
Equal in Zinc - 2.69

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Oregano
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +309.9%
Contains more Vitamin E +7839.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +378.4%
Contains more Vitamin B2 +42.7%
Contains more Vitamin B3 +5926%
Contains more Vitamin B5 +117.2%
Contains more Vitamin B6 +1128.2%
Contains more Folate +3285.7%
Contains more Vitamin K +28159.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +309.9%
Contains more Vitamin E +7839.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +378.4%
Contains more Vitamin B2 +42.7%
Contains more Vitamin B3 +5926%
Contains more Vitamin B5 +117.2%
Contains more Vitamin B6 +1128.2%
Contains more Folate +3285.7%
Contains more Vitamin K +28159.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Romano cheese Oregano
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Oregano Opinion
Net carbs 3.63g 26.42g Oregano
Protein 31.8g 9g Romano cheese
Fats 26.94g 4.28g Romano cheese
Carbs 3.63g 68.92g Oregano
Calories 387kcal 265kcal Romano cheese
Starch g g
Fructose g 1.13g Oregano
Sugar 0.73g 4.09g Romano cheese
Fiber 0g 42.5g Oregano
Calcium 1064mg 1597mg Oregano
Iron 0.77mg 36.8mg Oregano
Magnesium 41mg 270mg Oregano
Phosphorus 760mg 148mg Romano cheese
Potassium 86mg 1260mg Oregano
Sodium 1433mg 25mg Oregano
Zinc 2.58mg 2.69mg Oregano
Copper 0.03mg 0.633mg Oregano
Vitamin A 415IU 1701IU Oregano
Vitamin E 0.23mg 18.26mg Oregano
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 0.037mg 0.177mg Oregano
Vitamin B2 0.37mg 0.528mg Oregano
Vitamin B3 0.077mg 4.64mg Oregano
Vitamin B5 0.424mg 0.921mg Oregano
Vitamin B6 0.085mg 1.044mg Oregano
Folate 7µg 237µg Oregano
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 621.7µg Oregano
Tryptophan 0.429mg 0.203mg Romano cheese
Threonine 1.171mg 0.322mg Romano cheese
Isoleucine 1.685mg 0.441mg Romano cheese
Leucine 3.071mg 0.78mg Romano cheese
Lysine 2.941mg 0.5mg Romano cheese
Methionine 0.852mg 0.127mg Romano cheese
Phenylalanine 1.71mg 0.449mg Romano cheese
Valine 2.183mg 0.585mg Romano cheese
Histidine 1.231mg 0.144mg Romano cheese
Cholesterol 104mg 0mg Oregano
Trans Fat g 0g Romano cheese
Saturated Fat 17.115g 1.551g Oregano
Monounsaturated Fat 7.838g 0.716g Romano cheese
Polyunsaturated fat 0.593g 1.369g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Romano cheese
230
Oregano
Mineral Summary Score
122
Romano cheese
314
Oregano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
191%
Romano cheese
54%
Oregano
Carbohydrates
4%
Romano cheese
69%
Oregano
Fats
124%
Romano cheese
20%
Oregano

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 1408mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 15.564g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($4.6)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.