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  6. Romano cheese vs. Crab

Romano cheese vs. Crab — In-Depth Nutrition Comparison

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How are Romano cheese and Crab different?

  • Romano cheese is higher in Calcium, Phosphorus, and Vitamin B2, however, Crab is richer in Vitamin B12, Copper, Selenium, Vitamin B3, and Choline.
  • Daily need coverage for Calcium from Romano cheese is 97% higher.
  • Romano cheese contains 85 times more Saturated Fat than Crab. While Romano cheese contains 17.115g of Saturated Fat, Crab contains only 0.201g.

Cheese, romano and Crustaceans, crab, blue, canned are the varieties used in this article.

Infographic

Romano cheese vs Crab 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.
Romano cheese
Romano cheese
4
:
6
Crab
Crab
Contains more Calcium +1069.2%
Contains more Iron +54%
Contains more Magnesium +13.9%
Contains more Phosphorus +224.8%
Contains more Potassium +201.2%
Contains less Sodium -60.7%
Contains more Zinc +47.7%
Contains more Copper +2613.3%
Contains more Manganese +270%
Contains more Selenium +195.9%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Calcium +1069.2%
Contains more Iron +54%
Contains more Magnesium +13.9%
Contains more Phosphorus +224.8%
Contains more Potassium +201.2%
Contains less Sodium -60.7%
Contains more Zinc +47.7%
Contains more Copper +2613.3%
Contains more Manganese +270%
Contains more Selenium +195.9%

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.
Romano cheese
Romano cheese
5
:
7
Crab
Crab
Contains more Vitamin A +20650%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +297.8%
Contains more Vitamin K +633.3%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +3467.5%
Contains more Vitamin B5 +135.1%
Contains more Vitamin B6 +83.5%
Contains more Folate +628.6%
Contains more Vitamin B12 +197.3%
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%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +20650%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +297.8%
Contains more Vitamin K +633.3%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +3467.5%
Contains more Vitamin B5 +135.1%
Contains more Vitamin B6 +83.5%
Contains more Folate +628.6%
Contains more Vitamin B12 +197.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Crab
Crab
Contains more Protein +77.9%
Contains more Fats +3540.5%
Contains more Carbs +∞%
Contains more Other +297.6%
Contains more Water +157.8%
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
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Protein +77.9%
Contains more Fats +3540.5%
Contains more Carbs +∞%
Contains more Other +297.6%
Contains more Water +157.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Crab
Crab
Contains more Monounsaturated Fat +5976%
Contains more Polyunsaturated fat +129.8%
Contains less Saturated Fat -98.8%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains more Monounsaturated Fat +5976%
Contains more Polyunsaturated fat +129.8%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Crab Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 17.88g Romano cheese
Fats 26.94g 0.74g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 83kcal Romano cheese
Sugar 0.73g 0g Crab
Calcium 1064mg 91mg Romano cheese
Iron 0.77mg 0.5mg Romano cheese
Magnesium 41mg 36mg Romano cheese
Phosphorus 760mg 234mg Romano cheese
Potassium 86mg 259mg Crab
Sodium 1433mg 563mg Crab
Zinc 2.58mg 3.81mg Crab
Copper 0.03mg 0.814mg Crab
Manganese 0.02mg 0.074mg Crab
Selenium 14.5µg 42.9µg Crab
Vitamin A 415IU 2IU Romano cheese
Vitamin A RAE 96µg 1µg Romano cheese
Vitamin E 0.23mg 1.84mg Crab
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.037mg 0.023mg Romano cheese
Vitamin B2 0.37mg 0.093mg Romano cheese
Vitamin B3 0.077mg 2.747mg Crab
Vitamin B5 0.424mg 0.997mg Crab
Vitamin B6 0.085mg 0.156mg Crab
Folate 7µg 51µg Crab
Vitamin B12 1.12µg 3.33µg Crab
Vitamin K 2.2µg 0.3µg Romano cheese
Tryptophan 0.429mg 0.226mg Romano cheese
Threonine 1.171mg 0.727mg Romano cheese
Isoleucine 1.685mg 0.776mg Romano cheese
Leucine 3.071mg 1.307mg Romano cheese
Lysine 2.941mg 1.386mg Romano cheese
Methionine 0.852mg 0.452mg Romano cheese
Phenylalanine 1.71mg 0.708mg Romano cheese
Valine 2.183mg 0.806mg Romano cheese
Histidine 1.231mg 0.393mg Romano cheese
Cholesterol 104mg 97mg Crab
Trans Fat 0.014g Romano cheese
Saturated Fat 17.115g 0.201g Crab
Omega-3 - DHA 0g 0.067g Crab
Omega-3 - EPA 0g 0.101g Crab
Omega-3 - DPA 0g 0.009g Crab
Monounsaturated Fat 7.838g 0.129g Romano cheese
Polyunsaturated fat 0.593g 0.258g Romano cheese
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Crab
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
28%
Romano cheese
56%
Crab
Minerals Daily Need Coverage Score
106%
Romano cheese
89%
Crab

Comparison summary

Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $7.4)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Crab
Crab contains less Sodium (difference - 870mg)
Which food is lower in Cholesterol?
Crab
Crab is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 16.914g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 27)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.