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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
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more PhosphorusPhosphorus +413.5%
Contains more SeleniumSelenium +222.2%
Contains more MagnesiumMagnesium +558.5%
Contains more CalciumCalcium +50.1%
Contains more PotassiumPotassium +1365.1%
Contains more IronIron +4679.2%
Contains more CopperCopper +2010%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +24850%
~equal in Zinc ~2.69mg

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%
Oregano
11
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 7.7% 102% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +309.9%
Contains more Vitamin EVitamin E +7839.1%
Contains more Vitamin B1Vitamin B1 +378.4%
Contains more Vitamin B2Vitamin B2 +42.7%
Contains more Vitamin B3Vitamin B3 +5926%
Contains more Vitamin B5Vitamin B5 +117.2%
Contains more Vitamin B6Vitamin B6 +1128.2%
Contains more Vitamin KVitamin K +28159.1%
Contains more FolateFolate +3285.7%
Contains more CholineCholine +109.7%

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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +253.3%
Contains more FatsFats +529.4%
Contains more WaterWater +211.3%
Contains more CarbsCarbs +1798.6%
Contains more OtherOther +17.1%

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
43% 20% 38%
Saturated Fat: Sat. Fat 1.551 g
Monounsaturated Fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains more Mono. FatMonounsaturated Fat +994.7%
Contains less Sat. FatSaturated Fat -90.9%
Contains more Poly. FatPolyunsaturated fat +130.9%

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 Oregano
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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
Calories 387kcal 265kcal Romano cheese
Protein 31.8g 9g Romano cheese
Fats 26.94g 4.28g Romano cheese
Vitamin C 0mg 2.3mg Oregano
Net carbs 3.63g 26.42g Oregano
Carbs 3.63g 68.92g Oregano
Cholesterol 104mg 0mg Oregano
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 270mg Oregano
Calcium 1064mg 1597mg Oregano
Potassium 86mg 1260mg Oregano
Iron 0.77mg 36.8mg Oregano
Sugar 0.73g 4.09g Romano cheese
Fiber 0g 42.5g Oregano
Copper 0.03mg 0.633mg Oregano
Zinc 2.58mg 2.69mg Oregano
Phosphorus 760mg 148mg Romano cheese
Sodium 1433mg 25mg Oregano
Vitamin A 415IU 1701IU Oregano
Vitamin A 96µg 85µg Romano cheese
Vitamin E 0.23mg 18.26mg Oregano
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 4.99mg Oregano
Selenium 14.5µg 4.5µg Romano cheese
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
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 621.7µg Oregano
Folate 7µg 237µg Oregano
Choline 15.4mg 32.3mg Oregano
Saturated Fat 17.115g 1.551g Oregano
Monounsaturated Fat 7.838g 0.716g Romano cheese
Polyunsaturated fat 0.593g 1.369g 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
Fructose 1.13g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Oregano
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
213%
Oregano
Minerals Daily Need Coverage Score
106%
Romano cheese
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.36g)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 1408mg)
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

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. 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.