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  6. Coconut milk vs. Romano cheese

Coconut milk vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Coconut milk and Romano cheese

  • Coconut milk is higher in Manganese, and Copper, yet Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin B2, and Zinc.
  • Romano cheese covers your daily Calcium needs 105% more than Coconut milk.
  • Coconut milk contains 46 times more Manganese than Romano cheese. While Coconut milk contains 0.916mg of Manganese, Romano cheese contains only 0.02mg.
  • The amount of Saturated Fat in Romano cheese is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, romano.

Infographic

Coconut milk vs Romano cheese 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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%
Contains more PotassiumPotassium +205.8%
Contains more IronIron +113%
Contains more CopperCopper +786.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +4480%
Contains more MagnesiumMagnesium +10.8%
Contains more CalciumCalcium +6550%
Contains more ZincZinc +285.1%
Contains more PhosphorusPhosphorus +660%
Contains more SeleniumSelenium +133.9%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +887%
Contains more FolateFolate +128.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +131.7%
Contains more Vitamin B6Vitamin B6 +157.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +81.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
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
Contains more CarbsCarbs +52.6%
Contains more WaterWater +118.8%
Contains more ProteinProtein +1288.6%
Contains more FatsFats +13%
Contains more OtherOther +846.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated Fat: Sat. Fat 21.14 g
Monounsaturated Fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated Fat -19%
Contains more Mono. FatMonounsaturated Fat +673%
Contains more Poly. FatPolyunsaturated fat +127.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Romano cheese
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Romano cheese Opinion
Calories 230kcal 387kcal Romano cheese
Protein 2.29g 31.8g Romano cheese
Fats 23.84g 26.94g Romano cheese
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 3.63g Romano cheese
Carbs 5.54g 3.63g Coconut milk
Cholesterol 0mg 104mg Coconut milk
Vitamin D 0IU 20IU Romano cheese
Magnesium 37mg 41mg Romano cheese
Calcium 16mg 1064mg Romano cheese
Potassium 263mg 86mg Coconut milk
Iron 1.64mg 0.77mg Coconut milk
Sugar 3.34g 0.73g Romano cheese
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.03mg Coconut milk
Zinc 0.67mg 2.58mg Romano cheese
Phosphorus 100mg 760mg Romano cheese
Sodium 15mg 1433mg Coconut milk
Vitamin A 0IU 415IU Romano cheese
Vitamin A 0µg 96µg Romano cheese
Vitamin E 0.15mg 0.23mg Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Manganese 0.916mg 0.02mg Coconut milk
Selenium 6.2µg 14.5µg Romano cheese
Vitamin B1 0.026mg 0.037mg Romano cheese
Vitamin B2 0mg 0.37mg Romano cheese
Vitamin B3 0.76mg 0.077mg Coconut milk
Vitamin B5 0.183mg 0.424mg Romano cheese
Vitamin B6 0.033mg 0.085mg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0.1µg 2.2µg Romano cheese
Folate 16µg 7µg Coconut milk
Choline 8.5mg 15.4mg Romano cheese
Saturated Fat 21.14g 17.115g Romano cheese
Monounsaturated Fat 1.014g 7.838g Romano cheese
Polyunsaturated fat 0.261g 0.593g Romano cheese
Tryptophan 0.027mg 0.429mg Romano cheese
Threonine 0.083mg 1.171mg Romano cheese
Isoleucine 0.09mg 1.685mg Romano cheese
Leucine 0.17mg 3.071mg Romano cheese
Lysine 0.101mg 2.941mg Romano cheese
Methionine 0.043mg 0.852mg Romano cheese
Phenylalanine 0.116mg 1.71mg Romano cheese
Valine 0.139mg 2.183mg Romano cheese
Histidine 0.053mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Romano cheese
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
5%
Coconut milk
27%
Romano cheese
Minerals Daily Need Coverage Score
42%
Coconut milk
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 4.025g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 1418mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $0.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.