Coconut vs. Romano cheese — In-Depth Nutrition Comparison
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Important differences between coconut and romano cheese
- Coconut has more manganese, copper, and fiber; however, romano cheese has more calcium, phosphorus, vitamin B12, and vitamin B2.
- Romano cheese's daily need coverage for calcium is 105% more.
- Romano cheese is lower in saturated fat.
- Coconut has a higher glycemic index than romano cheese.
The food varieties used in the comparison are Nuts, coconut meat, raw and Cheese, romano.
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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 PotassiumPotassium | +314% |
| Contains more IronIron | +215.6% |
| Contains more CopperCopper | +1350% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +7400% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more CalciumCalcium | +7500% |
| Contains more ZincZinc | +134.5% |
| Contains more PhosphorusPhosphorus | +572.6% |
| Contains more SeleniumSelenium | +43.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +78.4% |
| Contains more Vitamin B3Vitamin B3 | +601.3% |
| Contains more FolateFolate | +271.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1750% |
| Contains more Vitamin B5Vitamin B5 | +41.3% |
| Contains more Vitamin B6Vitamin B6 | +57.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more CholineCholine | +27.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +24.3% |
| Contains more CarbsCarbs | +319.6% |
| Contains more WaterWater | +52% |
| Contains more ProteinProtein | +855% |
| Contains more OtherOther | +600% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | -42.4% |
| Contains more Mono. FatMonounsaturated fat | +450% |
| Contains more Poly. FatPolyunsaturated fat | +62% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 14mg | 1064mg | 105% |
| Phosphorus | 113mg | 760mg | 92% |
| Manganese | 1.5mg | 0.02mg | 64% |
| Sodium | 20mg | 1433mg | 61% |
| Protein | 3.33g | 31.8g | 57% |
| Saturated fat | 29.698g | 17.115g | 57% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Copper | 0.435mg | 0.03mg | 45% |
| Fiber | 9g | 0g | 36% |
| Cholesterol | 0mg | 104mg | 35% |
| Vitamin B2 | 0.02mg | 0.37mg | 27% |
| Iron | 2.43mg | 0.77mg | 21% |
| Monounsaturated fat | 1.425g | 7.838g | 16% |
| Zinc | 1.1mg | 2.58mg | 13% |
| Vitamin A | 0µg | 96µg | 11% |
| Fats | 33.49g | 26.94g | 10% |
| Selenium | 10.1µg | 14.5µg | 8% |
| Potassium | 356mg | 86mg | 8% |
| Folate | 26µg | 7µg | 5% |
| Carbs | 15.23g | 3.63g | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin B3 | 0.54mg | 0.077mg | 3% |
| Polyunsaturated fat | 0.366g | 0.593g | 2% |
| Vitamin K | 0.2µg | 2.2µg | 2% |
| Calories | 354kcal | 387kcal | 2% |
| Vitamin B6 | 0.054mg | 0.085mg | 2% |
| Vitamin B5 | 0.3mg | 0.424mg | 2% |
| Vitamin B1 | 0.066mg | 0.037mg | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Choline | 12.1mg | 15.4mg | 1% |
| Net carbs | 6.23g | 3.63g | N/A |
| Sugar | 6.23g | 0.73g | N/A |
| Vitamin E | 0.24mg | 0.23mg | 0% |
| Tryptophan | 0.039mg | 0.429mg | 0% |
| Threonine | 0.121mg | 1.171mg | 0% |
| Isoleucine | 0.131mg | 1.685mg | 0% |
| Leucine | 0.247mg | 3.071mg | 0% |
| Lysine | 0.147mg | 2.941mg | 0% |
| Methionine | 0.062mg | 0.852mg | 0% |
| Phenylalanine | 0.169mg | 1.71mg | 0% |
| Valine | 0.202mg | 2.183mg | 0% |
| Histidine | 0.077mg | 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
8%
26%
Minerals Daily Need Coverage Score
63%
106%
Comparison summary
Which food is lower in Sugar?
Romano cheese is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated fat?
Romano cheese is lower in Saturated fat (difference - 12.583g)
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 1413mg)
Which food is cheaper?
Coconut is cheaper (difference - $2)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.