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  6. Romano cheese vs. Palm oil

Romano cheese vs. Palm oil — In-Depth Nutrition Comparison

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Summary of differences between Romano cheese and Palm oil

  • Romano cheese has more Phosphorus, Calcium, Vitamin B12, Vitamin B2, Selenium, and Zinc, however, Palm oil is higher in Vitamin E .
  • Palm oil covers your daily need of Saturated Fat 161% more than Romano cheese.
  • Palm oil has less Sodium.

These are the specific foods used in this comparison Cheese, romano and Oil, palm.

Infographic

Romano cheese vs Palm oil 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.
Romano cheese
Romano cheese
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +7600%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +7600%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Romano cheese
Romano cheese
9
:
2
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +6830.4%
Contains more Vitamin K +263.6%
Romano cheese
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%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +6830.4%
Contains more Vitamin K +263.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +271.2%
Romano cheese
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
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +271.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +372.1%
Contains more Polyunsaturated fat +1468.3%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +372.1%
Contains more Polyunsaturated fat +1468.3%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Palm oil Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 0g Romano cheese
Fats 26.94g 100g Palm oil
Carbs 3.63g 0g Romano cheese
Calories 387kcal 884kcal Palm oil
Sugar 0.73g 0g Palm oil
Calcium 1064mg 0mg Romano cheese
Iron 0.77mg 0.01mg Romano cheese
Magnesium 41mg 0mg Romano cheese
Phosphorus 760mg 0mg Romano cheese
Potassium 86mg 0mg Romano cheese
Sodium 1433mg 0mg Palm oil
Zinc 2.58mg 0mg Romano cheese
Copper 0.03mg 0mg Romano cheese
Manganese 0.02mg Romano cheese
Selenium 14.5µg 0µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 15.94mg Palm oil
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin B1 0.037mg 0mg Romano cheese
Vitamin B2 0.37mg 0mg Romano cheese
Vitamin B3 0.077mg 0mg Romano cheese
Vitamin B5 0.424mg 0mg Romano cheese
Vitamin B6 0.085mg 0mg Romano cheese
Folate 7µg 0µg Romano cheese
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 8µg Palm oil
Tryptophan 0.429mg 0mg Romano cheese
Threonine 1.171mg 0mg Romano cheese
Isoleucine 1.685mg 0mg Romano cheese
Leucine 3.071mg 0mg Romano cheese
Lysine 2.941mg 0mg Romano cheese
Methionine 0.852mg 0mg Romano cheese
Phenylalanine 1.71mg 0mg Romano cheese
Valine 2.183mg 0mg Romano cheese
Histidine 1.231mg 0mg Romano cheese
Cholesterol 104mg 0mg Palm oil
Saturated Fat 17.115g 49.3g Romano cheese
Monounsaturated Fat 7.838g 37g Palm oil
Polyunsaturated fat 0.593g 9.3g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Palm oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
28%
Palm oil
Minerals Daily Need Coverage Score
106%
Romano cheese
0%
Palm oil

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 32.185g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1433mg)
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 104mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $2.6)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.