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Oatmeal vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between oatmeal and romano cheese

  • Oatmeal has more iron, manganese, vitamin B1, and vitamin B3, while romano cheese has more calcium, phosphorus, and vitamin B12.
  • Romano cheese's daily need coverage for calcium is 98% higher.
  • Romano cheese contains 39 times less vitamin B3 than oatmeal. Oatmeal contains 3.025mg of vitamin B3, while romano cheese contains 0.077mg.
  • The amount of sodium in oatmeal is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cheese, romano.

Infographic

Oatmeal vs Romano cheese infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 IronIron +674%
Contains more CopperCopper +120%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +2690%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +1230%
Contains more PotassiumPotassium +41%
Contains more ZincZinc +316.1%
Contains more PhosphorusPhosphorus +887%
Contains more SeleniumSelenium +190%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin AVitamin A +35.4%
Contains more Vitamin B1Vitamin B1 +602.7%
Contains more Vitamin B3Vitamin B3 +3828.6%
Contains more Vitamin B6Vitamin B6 +241.2%
Contains more FolateFolate +528.6%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.1%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +450%
Contains more CholineCholine +227.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oatmeal Romano cheese DV% diff.
Calcium 80mg 1064mg 98%
Phosphorus 77mg 760mg 98%
Saturated fat 0.226g 17.115g 77%
Iron 5.96mg 0.77mg 65%
Sodium 49mg 1433mg 60%
Protein 2.37g 31.8g 59%
Vitamin B12 0µg 1.12µg 47%
Fats 1.36g 26.94g 39%
Cholesterol 0mg 104mg 35%
Manganese 0.558mg 0.02mg 23%
Monounsaturated fat 0.391g 7.838g 19%
Vitamin B1 0.26mg 0.037mg 19%
Vitamin B3 3.025mg 0.077mg 18%
Zinc 0.62mg 2.58mg 18%
Selenium 5µg 14.5µg 17%
Vitamin B6 0.29mg 0.085mg 16%
Calories 68kcal 387kcal 16%
Vitamin B2 0.215mg 0.37mg 12%
Folate 44µg 7µg 9%
Fiber 1.7g 0g 7%
Starch 10.37g 4%
Copper 0.066mg 0.03mg 4%
Vitamin A 130µg 96µg 4%
Magnesium 26mg 41mg 4%
Vitamin D 0IU 20IU 3%
Carbs 11.67g 3.63g 3%
Vitamin D 0µg 0.5µg 3%
Choline 4.7mg 15.4mg 2%
Vitamin B5 0.317mg 0.424mg 2%
Vitamin K 0.4µg 2.2µg 2%
Polyunsaturated fat 0.426g 0.593g 1%
Potassium 61mg 86mg 1%
Vitamin E 0.07mg 0.23mg 1%
Net carbs 9.97g 3.63g N/A
Sugar 0.46g 0.73g N/A
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.429mg 0%
Threonine 0.083mg 1.171mg 0%
Isoleucine 0.105mg 1.685mg 0%
Leucine 0.2mg 3.071mg 0%
Lysine 0.135mg 2.941mg 0%
Methionine 0.04mg 0.852mg 0%
Phenylalanine 0.13mg 1.71mg 0%
Valine 0.151mg 2.183mg 0%
Histidine 0.057mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +221.5%
Contains more WaterWater +171.9%
Contains more ProteinProtein +1241.8%
Contains more FatsFats +1880.9%
Contains more OtherOther +1078.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -98.7%
Contains more Mono. FatMonounsaturated fat +1904.6%
Contains more Poly. FatPolyunsaturated fat +39.2%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.