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Oregano vs Romano cheese - In-Depth Nutrition Comparison

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A recap on differences between Oregano and Romano cheese

  • Oregano is higher in Vitamin K, Iron, Manganese, Vitamin E , Vitamin B6, and Copper, yet Romano cheese is higher in Fiber, and Phosphorus.
  • Oregano covers your daily Vitamin K needs 516% more than Romano cheese.
  • Oregano contains 250 times more Manganese than Romano cheese. While Oregano contains 4.99mg of Manganese, Romano cheese contains only 0.02mg.
  • The amount of Saturated Fat in Oregano is lower.

Food varieties used in this article are Spices, oregano, dried and Cheese, romano.

Infographic

Oregano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50.1%
Contains more Iron +4679.2%
Contains more Magnesium +558.5%
Contains more Potassium +1365.1%
Contains less Sodium -98.3%
Contains more Copper +2010%
Contains more Phosphorus +413.5%
Equal in Zinc - 2.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains more Calcium +50.1%
Contains more Iron +4679.2%
Contains more Magnesium +558.5%
Contains more Potassium +1365.1%
Contains less Sodium -98.3%
Contains more Copper +2010%
Contains more Phosphorus +413.5%
Equal in Zinc - 2.58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oregano
10
:
Contains more Vitamin A +309.9%
Contains more Vitamin E +7839.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +378.4%
Contains more Vitamin B2 +42.7%
Contains more Vitamin B3 +5926%
Contains more Vitamin B5 +117.2%
Contains more Vitamin B6 +1128.2%
Contains more Folate +3285.7%
Contains more Vitamin K +28159.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
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 A +309.9%
Contains more Vitamin E +7839.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +378.4%
Contains more Vitamin B2 +42.7%
Contains more Vitamin B3 +5926%
Contains more Vitamin B5 +117.2%
Contains more Vitamin B6 +1128.2%
Contains more Folate +3285.7%
Contains more Vitamin K +28159.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oregano Romano cheese Opinion
Net carbs 26.42g 3.63g Oregano
Protein 9g 31.8g Romano cheese
Fats 4.28g 26.94g Romano cheese
Carbs 68.92g 3.63g Oregano
Calories 265kcal 387kcal Romano cheese
Starch g g
Fructose 1.13g g Oregano
Sugar 4.09g 0.73g Romano cheese
Fiber 42.5g 0g Oregano
Calcium 1597mg 1064mg Oregano
Iron 36.8mg 0.77mg Oregano
Magnesium 270mg 41mg Oregano
Phosphorus 148mg 760mg Romano cheese
Potassium 1260mg 86mg Oregano
Sodium 25mg 1433mg Oregano
Zinc 2.69mg 2.58mg Oregano
Copper 0.633mg 0.03mg Oregano
Vitamin A 1701IU 415IU Oregano
Vitamin E 18.26mg 0.23mg Oregano
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 2.3mg 0mg Oregano
Vitamin B1 0.177mg 0.037mg Oregano
Vitamin B2 0.528mg 0.37mg Oregano
Vitamin B3 4.64mg 0.077mg Oregano
Vitamin B5 0.921mg 0.424mg Oregano
Vitamin B6 1.044mg 0.085mg Oregano
Folate 237µg 7µg Oregano
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 621.7µg 2.2µg Oregano
Tryptophan 0.203mg 0.429mg Romano cheese
Threonine 0.322mg 1.171mg Romano cheese
Isoleucine 0.441mg 1.685mg Romano cheese
Leucine 0.78mg 3.071mg Romano cheese
Lysine 0.5mg 2.941mg Romano cheese
Methionine 0.127mg 0.852mg Romano cheese
Phenylalanine 0.449mg 1.71mg Romano cheese
Valine 0.585mg 2.183mg Romano cheese
Histidine 0.144mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Oregano
Trans Fat 0g g Romano cheese
Saturated Fat 1.551g 17.115g Oregano
Monounsaturated Fat 0.716g 7.838g Romano cheese
Polyunsaturated fat 1.369g 0.593g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
230
Oregano
28
Romano cheese
Mineral Summary Score
314
Oregano
122
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Oregano
191%
Romano cheese
Carbohydrates
69%
Oregano
4%
Romano cheese
Fats
20%
Oregano
124%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 1408mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 15.564g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($4.6)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.