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  6. Coconut vs. Romano cheese

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.

The food varieties used in the comparison are Nuts, coconut meat, raw and Cheese, romano.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 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%
~equal in Vitamin E ~0.23mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +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
94% 5%
Saturated Fat: Sat. Fat 29.698 g
Monounsaturated Fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -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.
Coconut Romano cheese
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Romano cheese Opinion
Calories 354kcal 387kcal Romano cheese
Protein 3.33g 31.8g Romano cheese
Fats 33.49g 26.94g Coconut
Vitamin C 3.3mg 0mg Coconut
Net carbs 6.23g 3.63g Coconut
Carbs 15.23g 3.63g Coconut
Cholesterol 0mg 104mg Coconut
Vitamin D 0IU 20IU Romano cheese
Magnesium 32mg 41mg Romano cheese
Calcium 14mg 1064mg Romano cheese
Potassium 356mg 86mg Coconut
Iron 2.43mg 0.77mg Coconut
Sugar 6.23g 0.73g Romano cheese
Fiber 9g 0g Coconut
Copper 0.435mg 0.03mg Coconut
Zinc 1.1mg 2.58mg Romano cheese
Phosphorus 113mg 760mg Romano cheese
Sodium 20mg 1433mg Coconut
Vitamin A 0IU 415IU Romano cheese
Vitamin A 0µg 96µg Romano cheese
Vitamin E 0.24mg 0.23mg Coconut
Vitamin D 0µg 0.5µg Romano cheese
Manganese 1.5mg 0.02mg Coconut
Selenium 10.1µg 14.5µg Romano cheese
Vitamin B1 0.066mg 0.037mg Coconut
Vitamin B2 0.02mg 0.37mg Romano cheese
Vitamin B3 0.54mg 0.077mg Coconut
Vitamin B5 0.3mg 0.424mg Romano cheese
Vitamin B6 0.054mg 0.085mg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0.2µg 2.2µg Romano cheese
Folate 26µg 7µg Coconut
Choline 12.1mg 15.4mg Romano cheese
Saturated Fat 29.698g 17.115g Romano cheese
Monounsaturated Fat 1.425g 7.838g Romano cheese
Polyunsaturated fat 0.366g 0.593g Romano cheese
Tryptophan 0.039mg 0.429mg Romano cheese
Threonine 0.121mg 1.171mg Romano cheese
Isoleucine 0.131mg 1.685mg Romano cheese
Leucine 0.247mg 3.071mg Romano cheese
Lysine 0.147mg 2.941mg Romano cheese
Methionine 0.062mg 0.852mg Romano cheese
Phenylalanine 0.169mg 1.71mg Romano cheese
Valine 0.202mg 2.183mg Romano cheese
Histidine 0.077mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
27%
Romano cheese
Minerals Daily Need Coverage Score
63%
Coconut
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 12.583g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1413mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $2)
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.
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.