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Palm oil vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between palm oil and romano cheese

  • Palm oil has more vitamin E; however, romano cheese is higher in phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc.
  • Palm oil covers your daily need for saturated fat, 161% more than romano cheese.
  • Palm oil has 69 times more vitamin E than romano cheese. While palm oil has 15.94mg of vitamin E, romano cheese has only 0.23mg.
  • Romano cheese has less saturated fat.
  • The glycemic index of romano cheese is higher.

These are the specific foods used in this comparison Oil, palm and Cheese, romano.

Infographic

Palm oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +6830.4%
Contains more Vitamin KVitamin K +263.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +271.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 more Mono. FatMonounsaturated fat +372.1%
Contains more Poly. FatPolyunsaturated fat +1468.3%
Contains less Sat. FatSaturated fat -65.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Romano cheese DV% diff.
Saturated fat 49.3g 17.115g 146%
Fats 100g 26.94g 112%
Phosphorus 0mg 760mg 109%
Calcium 0mg 1064mg 106%
Vitamin E 15.94mg 0.23mg 105%
Monounsaturated fat 37g 7.838g 73%
Protein 0g 31.8g 64%
Sodium 0mg 1433mg 62%
Polyunsaturated fat 9.3g 0.593g 58%
Vitamin B12 0µg 1.12µg 47%
Cholesterol 0mg 104mg 35%
Vitamin B2 0mg 0.37mg 28%
Selenium 0µg 14.5µg 26%
Calories 884kcal 387kcal 25%
Zinc 0mg 2.58mg 23%
Vitamin A 0µg 96µg 11%
Iron 0.01mg 0.77mg 10%
Magnesium 0mg 41mg 10%
Vitamin B5 0mg 0.424mg 8%
Vitamin B6 0mg 0.085mg 7%
Vitamin K 8µg 2.2µg 5%
Choline 0.3mg 15.4mg 3%
Vitamin B1 0mg 0.037mg 3%
Vitamin D 0.5µg 3%
Copper 0mg 0.03mg 3%
Potassium 0mg 86mg 3%
Vitamin D 20IU 3%
Folate 0µg 7µg 2%
Manganese 0.02mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Vitamin B3 0mg 0.077mg 0%
Tryptophan 0mg 0.429mg 0%
Threonine 0mg 1.171mg 0%
Isoleucine 0mg 1.685mg 0%
Leucine 0mg 3.071mg 0%
Lysine 0mg 2.941mg 0%
Methionine 0mg 0.852mg 0%
Phenylalanine 0mg 1.71mg 0%
Valine 0mg 2.183mg 0%
Histidine 0mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil 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
26%
Palm oil
26%
Romano cheese
Minerals Daily Need Coverage Score
0%
Palm oil
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 Saturated fat?
Romano cheese
Romano cheese is lower in Saturated fat (difference - 32.185g)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1433mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $2.6)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.