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  6. Coconut vs. Romano cheese

Coconut vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between coconut and romano cheese

  • Coconut has more manganese, copper, and fiber; however, romano cheese has more calcium, phosphorus, protein, and vitamin B12.
  • Romano cheese's daily need coverage for calcium is 105% more.
  • Romano cheese is lower in saturated fat.
  • Coconut has a higher glycemic index than romano cheese.

The food varieties used in the comparison are Nuts, coconut meat, raw and Cheese, romano.

Infographic

Coconut vs Romano cheese infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 PotassiumPotassium +314%
Contains more IronIron +215.6%
Contains more CopperCopper +1350%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +7400%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +7500%
Contains more ZincZinc +134.5%
Contains more PhosphorusPhosphorus +572.6%
Contains more SeleniumSelenium +43.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +78.4%
Contains more Vitamin B3Vitamin B3 +601.3%
Contains more FolateFolate +271.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1750%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin E ~0.23mg

All nutrients comparison - raw data values

Nutrient Coconut Romano cheese DV% diff.
Calcium 14mg 1064mg 105%
Phosphorus 113mg 760mg 92%
Manganese 1.5mg 0.02mg 64%
Sodium 20mg 1433mg 61%
Protein 3.33g 31.8g 57%
Saturated fat 29.698g 17.115g 57%
Vitamin B12 0µg 1.12µg 47%
Copper 0.435mg 0.03mg 45%
Fiber 9g 0g 36%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.02mg 0.37mg 27%
Iron 2.43mg 0.77mg 21%
Monounsaturated fat 1.425g 7.838g 16%
Zinc 1.1mg 2.58mg 13%
Vitamin A 0µg 96µg 11%
Fats 33.49g 26.94g 10%
Potassium 356mg 86mg 8%
Selenium 10.1µg 14.5µg 8%
Folate 26µg 7µg 5%
Vitamin C 3.3mg 0mg 4%
Carbs 15.23g 3.63g 4%
Vitamin D* 0 IU 20 IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.54mg 0.077mg 3%
Calories 354kcal 387kcal 2%
Magnesium 32mg 41mg 2%
Vitamin B1 0.066mg 0.037mg 2%
Vitamin B5 0.3mg 0.424mg 2%
Vitamin B6 0.054mg 0.085mg 2%
Vitamin K 0.2µg 2.2µg 2%
Polyunsaturated fat 0.366g 0.593g 2%
Choline 12.1mg 15.4mg 1%
Protein per 100 calories 0.94g 8.2g N/A
Calories per 10 g protein 1063kcal 122kcal N/A
Weight per 100 calories 28g 26g N/A
Unsaturated / Saturated Fat ratio 0.06 0.49 N/A
Net carbs 6.23g 3.63g N/A
Sugar 6.23g 0.73g N/A
Vitamin E 0.24mg 0.23mg 0%
Tryptophan 0.039mg 0.429mg 0%
Threonine 0.121mg 1.171mg 0%
Isoleucine 0.131mg 1.685mg 0%
Leucine 0.247mg 3.071mg 0%
Lysine 0.147mg 2.941mg 0%
Methionine 0.062mg 0.852mg 0%
Phenylalanine 0.169mg 1.71mg 0%
Valine 0.202mg 2.183mg 0%
Histidine 0.077mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +24.3%
Contains more CarbsCarbs +319.6%
Contains more WaterWater +52%
Contains more ProteinProtein +855%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -42.4%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +62%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.