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  6. Olive vs. Romano cheese

Olive vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between Olive and Romano cheese

  • Olive has more Iron, and Copper, while Romano cheese has more Phosphorus, Calcium, Vitamin B12, Vitamin B2, and Selenium.
  • Romano cheese's daily need coverage for Phosphorus is 108% higher.
  • Romano cheese contains 8 times less Copper than Olive. Olive contains 0.251mg of Copper, while Romano cheese contains 0.03mg.
  • The amount of Sodium in Olive is lower.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Cheese, romano.

Infographic

Olive 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.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +328.6%
Contains more CopperCopper +736.7%
Contains less SodiumSodium -48.7%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +1109.1%
Contains more PotassiumPotassium +975%
Contains more ZincZinc +1072.7%
Contains more PhosphorusPhosphorus +25233.3%
Contains more SeleniumSelenium +1511.1%
~equal in Manganese ~0.02mg

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.
Olive
Olive
2
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 E Vitamin E +617.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1133.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +108.1%
Contains more Vitamin B5Vitamin B5 +2726.7%
Contains more Vitamin B6Vitamin B6 +844.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +49.5%
~equal in Vitamin A ~415IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +72.5%
Contains more WaterWater +158.8%
Contains more ProteinProtein +3685.7%
Contains more FatsFats +152.2%
Contains more OtherOther +201.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
3
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -91.7%
Contains more Poly. FatPolyunsaturated fat +53.6%
~equal in Monounsaturated Fat ~7.838g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Romano cheese Opinion
Calories 115kcal 387kcal Romano cheese
Protein 0.84g 31.8g Romano cheese
Fats 10.68g 26.94g Romano cheese
Vitamin C 0.9mg 0mg Olive
Net carbs 3.06g 3.63g Romano cheese
Carbs 6.26g 3.63g Olive
Cholesterol 0mg 104mg Olive
Vitamin D 0IU 20IU Romano cheese
Magnesium 4mg 41mg Romano cheese
Calcium 88mg 1064mg Romano cheese
Potassium 8mg 86mg Romano cheese
Iron 3.3mg 0.77mg Olive
Sugar 0g 0.73g Olive
Fiber 3.2g 0g Olive
Copper 0.251mg 0.03mg Olive
Zinc 0.22mg 2.58mg Romano cheese
Phosphorus 3mg 760mg Romano cheese
Sodium 735mg 1433mg Olive
Vitamin A 403IU 415IU Romano cheese
Vitamin A RAE 20µg 96µg Romano cheese
Vitamin E 1.65mg 0.23mg Olive
Vitamin D 0µg 0.5µg Romano cheese
Manganese 0.02mg 0.02mg
Selenium 0.9µg 14.5µg Romano cheese
Vitamin B1 0.003mg 0.037mg Romano cheese
Vitamin B2 0mg 0.37mg Romano cheese
Vitamin B3 0.037mg 0.077mg Romano cheese
Vitamin B5 0.015mg 0.424mg Romano cheese
Vitamin B6 0.009mg 0.085mg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 1.4µg 2.2µg Romano cheese
Folate 0µg 7µg Romano cheese
Choline 10.3mg 15.4mg Romano cheese
Saturated Fat 1.415g 17.115g Olive
Monounsaturated Fat 7.888g 7.838g Olive
Polyunsaturated fat 0.911g 0.593g Olive
Tryptophan 0.429mg Romano cheese
Threonine 0.026mg 1.171mg Romano cheese
Isoleucine 0.031mg 1.685mg Romano cheese
Leucine 0.05mg 3.071mg Romano cheese
Lysine 0.032mg 2.941mg Romano cheese
Methionine 0.012mg 0.852mg Romano cheese
Phenylalanine 0.029mg 1.71mg Romano cheese
Valine 0.038mg 2.183mg Romano cheese
Histidine 0.023mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
27%
Romano cheese
Minerals Daily Need Coverage Score
35%
Olive
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 - 27)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 698mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 15.7g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $1.1)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.