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

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Summary of differences between romano cheese and vegetable oil

  • Romano cheese has more phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc; however, vegetable oil is higher in vitamin E and vitamin K.
  • Romano cheese covers your daily need for phosphorus, 109% more than vegetable oil.
  • Vegetable 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, corn, peanut, and olive.

Infographic

Romano cheese vs Vegetable 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% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +492.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +12800%
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +7600%
Contains more Vitamin EVitamin E +6326.1%
Contains more Vitamin KVitamin K +854.5%
~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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +512.8%
Contains more Poly. FatPolyunsaturated fat +5470.5%

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 Vegetable oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Vegetable oil DV% diff.
Polyunsaturated fat 0.593g 33.033g 216%
Fats 26.94g 100g 112%
Phosphorus 760mg 0mg 109%
Calcium 1064mg 0mg 106%
Monounsaturated fat 7.838g 48.033g 100%
Vitamin E 0.23mg 14.78mg 97%
Protein 31.8g 0g 64%
Sodium 1433mg 0mg 62%
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 0.02mg 23%
Vitamin K 2.2µg 21µg 16%
Saturated fat 17.115g 14.367g 12%
Vitamin A 96µg 0µg 11%
Magnesium 41mg 0mg 10%
Iron 0.77mg 0.13mg 8%
Vitamin B5 0.424mg 0mg 8%
Vitamin B6 0.085mg 0mg 7%
Choline 15.4mg 0.2mg 3%
Vitamin B1 0.037mg 0mg 3%
Vitamin D 0.5µg 0µg 3%
Copper 0.03mg 0mg 3%
Potassium 86mg 0mg 3%
Vitamin D 20IU 0IU 3%
Folate 7µg 0µg 2%
Manganese 0.02mg 0mg 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 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Vegetable 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
27%
Vegetable oil
Minerals Daily Need Coverage Score
106%
Romano cheese
1%
Vegetable oil

Comparison summary

Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Vegetable oil
Vegetable oil is lower in Saturated fat (difference - 2.748g)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $3.3)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.