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  6. Oat vs. Romano cheese

Oat vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between Oat and Romano cheese?

  • Oat is richer in Manganese, Copper, Vitamin B1, Iron, and Fiber, while Romano cheese is higher in Calcium, and Vitamin B12.
  • Oat's daily need coverage for Manganese is 213% higher.
  • Oat is lower in Saturated Fat.

We used Oats and Cheese, romano types in this comparison.

Infographic

Oat 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.
Oat
Oat
7
:
3
Romano cheese
Romano cheese
Contains more Iron +513%
Contains more Magnesium +331.7%
Contains more Potassium +398.8%
Contains less Sodium -99.9%
Contains more Zinc +53.9%
Contains more Copper +1986.7%
Contains more Manganese +24480%
Contains more Calcium +1870.4%
Contains more Phosphorus +45.3%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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 +513%
Contains more Magnesium +331.7%
Contains more Potassium +398.8%
Contains less Sodium -99.9%
Contains more Zinc +53.9%
Contains more Copper +1986.7%
Contains more Manganese +24480%
Contains more Calcium +1870.4%
Contains more Phosphorus +45.3%

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.
Oat
Oat
5
:
6
Romano cheese
Romano cheese
Contains more Vitamin B1 +1962.2%
Contains more Vitamin B3 +1148.1%
Contains more Vitamin B5 +218.2%
Contains more Vitamin B6 +40%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +166.2%
Contains more Vitamin B12 +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 +1962.2%
Contains more Vitamin B3 +1148.1%
Contains more Vitamin B5 +218.2%
Contains more Vitamin B6 +40%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +166.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
1
:
4
Romano cheese
Romano cheese
Contains more Carbs +1725.6%
Contains more Protein +88.3%
Contains more Fats +290.4%
Contains more Water +276%
Contains more Other +290.7%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +1725.6%
Contains more Protein +88.3%
Contains more Fats +290.4%
Contains more Water +276%
Contains more Other +290.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +327.5%
Contains more Monounsaturated Fat +259.9%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 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 -92.9%
Contains more Polyunsaturated fat +327.5%
Contains more Monounsaturated Fat +259.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Romano cheese
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Romano cheese Opinion
Net carbs 55.67g 3.63g Oat
Protein 16.89g 31.8g Romano cheese
Fats 6.9g 26.94g Romano cheese
Carbs 66.27g 3.63g Oat
Calories 389kcal 387kcal Oat
Sugar 0.73g Oat
Fiber 10.6g 0g Oat
Calcium 54mg 1064mg Romano cheese
Iron 4.72mg 0.77mg Oat
Magnesium 177mg 41mg Oat
Phosphorus 523mg 760mg Romano cheese
Potassium 429mg 86mg Oat
Sodium 2mg 1433mg Oat
Zinc 3.97mg 2.58mg Oat
Copper 0.626mg 0.03mg Oat
Manganese 4.916mg 0.02mg Oat
Selenium 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.763mg 0.037mg Oat
Vitamin B2 0.139mg 0.37mg Romano cheese
Vitamin B3 0.961mg 0.077mg Oat
Vitamin B5 1.349mg 0.424mg Oat
Vitamin B6 0.119mg 0.085mg Oat
Folate 56µg 7µg Oat
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.234mg 0.429mg Romano cheese
Threonine 0.575mg 1.171mg Romano cheese
Isoleucine 0.694mg 1.685mg Romano cheese
Leucine 1.284mg 3.071mg Romano cheese
Lysine 0.701mg 2.941mg Romano cheese
Methionine 0.312mg 0.852mg Romano cheese
Phenylalanine 0.895mg 1.71mg Romano cheese
Valine 0.937mg 2.183mg Romano cheese
Histidine 0.405mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Oat
Saturated Fat 1.217g 17.115g Oat
Monounsaturated Fat 2.178g 7.838g Romano cheese
Polyunsaturated fat 2.535g 0.593g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
28%
Romano cheese
Minerals Daily Need Coverage Score
154%
Oat
106%
Romano cheese

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1431mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 15.898g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $4)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.