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  6. Oatmeal vs. Romano cheese

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.

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
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.
Oatmeal
Oatmeal
4
:
6
Romano cheese
Romano cheese
Contains more Iron +674%
Contains less Sodium -96.6%
Contains more Copper +120%
Contains more Manganese +2690%
Contains more Calcium +1230%
Contains more Magnesium +57.7%
Contains more Phosphorus +887%
Contains more Potassium +41%
Contains more Zinc +316.1%
Contains more Selenium +190%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +674%
Contains less Sodium -96.6%
Contains more Copper +120%
Contains more Manganese +2690%
Contains more Calcium +1230%
Contains more Magnesium +57.7%
Contains more Phosphorus +887%
Contains more Potassium +41%
Contains more Zinc +316.1%
Contains more Selenium +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.
Oatmeal
Oatmeal
5
:
6
Romano cheese
Romano cheese
Contains more Vitamin B1 +602.7%
Contains more Vitamin B3 +3828.6%
Contains more Vitamin B6 +241.2%
Contains more Folate +528.6%
Contains more Vitamin E +228.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B5 +33.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +450%
Equal in Vitamin A - 415
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin B1 +602.7%
Contains more Vitamin B3 +3828.6%
Contains more Vitamin B6 +241.2%
Contains more Folate +528.6%
Contains more Vitamin E +228.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B5 +33.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +450%
Equal in Vitamin A - 415

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +221.5%
Contains more Water +171.9%
Contains more Protein +1241.8%
Contains more Fats +1880.9%
Contains more Other +1078.9%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Romano cheese
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 Carbs +221.5%
Contains more Water +171.9%
Contains more Protein +1241.8%
Contains more Fats +1880.9%
Contains more Other +1078.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +1904.6%
Contains more Polyunsaturated fat +39.2%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +1904.6%
Contains more Polyunsaturated fat +39.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Romano cheese
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Romano cheese Opinion
Net carbs 9.97g 3.63g Oatmeal
Protein 2.37g 31.8g Romano cheese
Fats 1.36g 26.94g Romano cheese
Carbs 11.67g 3.63g Oatmeal
Calories 68kcal 387kcal Romano cheese
Starch 10.37g Oatmeal
Sugar 0.46g 0.73g Oatmeal
Fiber 1.7g 0g Oatmeal
Calcium 80mg 1064mg Romano cheese
Iron 5.96mg 0.77mg Oatmeal
Magnesium 26mg 41mg Romano cheese
Phosphorus 77mg 760mg Romano cheese
Potassium 61mg 86mg Romano cheese
Sodium 49mg 1433mg Oatmeal
Zinc 0.62mg 2.58mg Romano cheese
Copper 0.066mg 0.03mg Oatmeal
Manganese 0.558mg 0.02mg Oatmeal
Selenium 5µg 14.5µg Romano cheese
Vitamin A 433IU 415IU Oatmeal
Vitamin A RAE 130µg 96µg Oatmeal
Vitamin E 0.07mg 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.26mg 0.037mg Oatmeal
Vitamin B2 0.215mg 0.37mg Romano cheese
Vitamin B3 3.025mg 0.077mg Oatmeal
Vitamin B5 0.317mg 0.424mg Romano cheese
Vitamin B6 0.29mg 0.085mg Oatmeal
Folate 44µg 7µg Oatmeal
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 0.4µg 2.2µg Romano cheese
Tryptophan 0.04mg 0.429mg Romano cheese
Threonine 0.083mg 1.171mg Romano cheese
Isoleucine 0.105mg 1.685mg Romano cheese
Leucine 0.2mg 3.071mg Romano cheese
Lysine 0.135mg 2.941mg Romano cheese
Methionine 0.04mg 0.852mg Romano cheese
Phenylalanine 0.13mg 1.71mg Romano cheese
Valine 0.151mg 2.183mg Romano cheese
Histidine 0.057mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Oatmeal
Trans Fat 0.003g Romano cheese
Saturated Fat 0.226g 17.115g Oatmeal
Monounsaturated Fat 0.391g 7.838g Romano cheese
Polyunsaturated fat 0.426g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Oatmeal
28%
Romano cheese
Minerals Daily Need Coverage Score
45%
Oatmeal
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 52)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 1384mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 16.889g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $4.6)
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. 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.