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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
106%
1%
Comparison summary
Which food is lower in Cholesterol?
Vegetable oil is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Vegetable oil is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Vegetable oil contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Vegetable oil is lower in Saturated fat (difference - 2.748g)
Which food is lower in glycemic index?
Vegetable oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Vegetable oil is cheaper (difference - $3.3)
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins