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  6. Margarine vs. Romano cheese

Margarine vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between margarine and romano cheese

  • Margarine is higher in vitamin K, vitamin A, and vitamin E, yet romano cheese is higher in phosphorus, calcium, vitamin B12, selenium, and vitamin B2.
  • Romano cheese covers your daily phosphorus needs 108% more than margarine.
  • Margarine contains 42 times more vitamin K than romano cheese. While margarine contains 93µg of vitamin K, romano cheese contains only 2.2µg.
  • The amount of sodium in margarine is lower.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Cheese, romano.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 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 -99.9%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +35366.7%
Contains more PotassiumPotassium +377.8%
Contains more IronIron +1183.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +15100%
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +753.1%
Contains more Vitamin EVitamin E +3813%
Contains more Vitamin KVitamin K +4127.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +234.8%
Contains more Vitamin B6Vitamin B6 +844.4%
Contains more Vitamin B12Vitamin B12 +1020%
Contains more FolateFolate +600%
Contains more CholineCholine +24.2%

All nutrients comparison - raw data values

Nutrient Margarine Romano cheese DV% diff.
Polyunsaturated fat 24.302g 0.593g 158%
Phosphorus 5mg 760mg 108%
Calcium 3mg 1064mg 106%
Fats 80.71g 26.94g 83%
Vitamin A 819µg 96µg 80%
Monounsaturated fat 38.877g 7.838g 78%
Vitamin K 93µg 2.2µg 76%
Protein 0.16g 31.8g 63%
Sodium 2mg 1433mg 62%
Vitamin E 9mg 0.23mg 58%
Vitamin B12 0.1µg 1.12µg 43%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.037mg 0.37mg 26%
Selenium 0µg 14.5µg 26%
Zinc 0mg 2.58mg 23%
Calories 717kcal 387kcal 17%
Iron 0.06mg 0.77mg 9%
Saturated fat 15.189g 17.115g 9%
Magnesium 3mg 41mg 9%
Vitamin B5 0.424mg 8%
Vitamin B6 0.009mg 0.085mg 6%
Copper 0mg 0.03mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Potassium 18mg 86mg 2%
Vitamin B1 0.01mg 0.037mg 2%
Folate 1µg 7µg 2%
Choline 12.4mg 15.4mg 1%
Carbs 0.7g 3.63g 1%
Manganese 0.02mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 3.63g N/A
Sugar 0g 0.73g N/A
Vitamin B3 0.023mg 0.077mg 0%
Trans fat 14.89g N/A
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%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +199.6%
Contains more ProteinProtein +19775%
Contains more CarbsCarbs +418.6%
Contains more WaterWater +87.1%
Contains more OtherOther +251.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 -11.3%
Contains more Mono. FatMonounsaturated fat +396%
Contains more Poly. FatPolyunsaturated fat +3998.1%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.