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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 for saturated fat, 161% more than romano cheese.
  • Palm oil has less sodium.
  • The glycemic index of romano cheese is higher.

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.
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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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%
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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
Contains more Vitamin EVitamin E +6830.4%
Contains more Vitamin KVitamin K +263.6%
~equal in Vitamin C ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +271.2%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -65.3%
Contains more Mono. FatMonounsaturated fat +372.1%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Palm oil DV% diff.
Saturated fat 17.115g 49.3g 146%
Fats 26.94g 100g 112%
Phosphorus 760mg 0mg 109%
Calcium 1064mg 0mg 106%
Vitamin E 0.23mg 15.94mg 105%
Monounsaturated fat 7.838g 37g 73%
Protein 31.8g 0g 64%
Sodium 1433mg 0mg 62%
Polyunsaturated fat 0.593g 9.3g 58%
Vitamin B12 1.12µg 0µg 47%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0mg 28%
Selenium 14.5µg 0µg 26%
Calories 387kcal 884kcal 25%
Zinc 2.58mg 0mg 23%
Vitamin A 96µg 0µg 11%
Iron 0.77mg 0.01mg 10%
Magnesium 41mg 0mg 10%
Vitamin B5 0.424mg 0mg 8%
Vitamin B6 0.085mg 0mg 7%
Vitamin K 2.2µg 8µg 5%
Choline 15.4mg 0.3mg 3%
Vitamin B1 0.037mg 0mg 3%
Vitamin D 0.5µg 3%
Copper 0.03mg 0mg 3%
Potassium 86mg 0mg 3%
Vitamin D 20IU 3%
Folate 7µg 0µg 2%
Manganese 0.02mg 1%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Vitamin B3 0.077mg 0mg 0%
Tryptophan 0.429mg 0mg 0%
Threonine 1.171mg 0mg 0%
Isoleucine 1.685mg 0mg 0%
Leucine 3.071mg 0mg 0%
Lysine 2.941mg 0mg 0%
Methionine 0.852mg 0mg 0%
Phenylalanine 1.71mg 0mg 0%
Valine 2.183mg 0mg 0%
Histidine 1.231mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Palm oil
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
26%
Romano cheese
26%
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 Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 104mg)
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 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.