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  6. Coconut oil vs. Romano cheese

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

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A recap on differences between coconut oil and romano cheese

  • Romano cheese is higher than coconut oil in phosphorus, calcium, vitamin B12, vitamin B2, selenium, zinc, and magnesium.
  • Coconut oil covers your daily saturated fat needs 327% more than romano cheese.
  • The amount of saturated fat in romano cheese is lower.
  • The glycemic index of coconut oil is lower.

Food varieties used in this article are Oil, coconut and Cheese, romano.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +106300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1440%
Contains more CopperCopper +∞%
Contains more ZincZinc +12800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.1%
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 Vitamin KVitamin K +266.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Coconut oil Romano cheese DV% diff.
Saturated fat 82.475g 17.115g 297%
Fats 99.06g 26.94g 111%
Phosphorus 0mg 760mg 109%
Calcium 1mg 1064mg 106%
Protein 0g 31.8g 64%
Sodium 0mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Cholesterol 0mg 104mg 35%
Vitamin B2 0mg 0.37mg 28%
Selenium 0µg 14.5µg 26%
Calories 892kcal 387kcal 25%
Zinc 0.02mg 2.58mg 23%
Vitamin A 0µg 96µg 11%
Magnesium 0mg 41mg 10%
Iron 0.05mg 0.77mg 9%
Vitamin B5 0mg 0.424mg 8%
Polyunsaturated fat 1.702g 0.593g 7%
Vitamin B6 0mg 0.085mg 7%
Monounsaturated fat 6.332g 7.838g 4%
Choline 0.3mg 15.4mg 3%
Copper 0mg 0.03mg 3%
Vitamin B1 0mg 0.037mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Potassium 0mg 86mg 3%
Folate 0µg 7µg 2%
Manganese 0mg 0.02mg 1%
Carbs 0g 3.63g 1%
Vitamin K 0.6µg 2.2µg 1%
Vitamin E 0.11mg 0.23mg 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Vitamin B3 0mg 0.077mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.429mg 0%
Threonine 0mg 1.171mg 0%
Isoleucine 0mg 1.685mg 0%
Leucine 0mg 3.071mg 0%
Lysine 0mg 2.941mg 0%
Methionine 0mg 0.852mg 0%
Phenylalanine 0mg 1.71mg 0%
Valine 0mg 2.183mg 0%
Histidine 0mg 1.231mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +267.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +102933.3%
Contains more OtherOther +638.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 more Poly. FatPolyunsaturated fat +187%
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +23.8%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.