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Romano cheese vs Sardine - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 0.73g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 1126mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 15.587g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 38mg)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

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

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
17
Romano cheese
68
Sardine
Mineral Summary Score
104
Romano cheese
58
Sardine

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 +178.5%
Contains more Zinc +96.9%
Contains more Phosphorus +55.1%
Contains more Iron +279.2%
Contains more Potassium +361.6%
Contains more Copper +520%
Contains less Sodium -78.6%
Equal in Magnesium - 39
Contains more Calcium +178.5%
Contains more Zinc +96.9%
Contains more Phosphorus +55.1%
Contains more Iron +279.2%
Contains more Potassium +361.6%
Contains more Copper +520%
Contains less Sodium -78.6%
Equal in Magnesium - 39

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
:
Contains more Vitamin A +284.3%
Contains more Vitamin B2 +63%
Contains more Vitamin D +865%
Contains more Vitamin E +787%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B3 +6711.7%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +96.5%
Contains more Vitamin B12 +698.2%
Contains more Vitamin K +18.2%
Contains more Vitamin A +284.3%
Contains more Vitamin B2 +63%
Contains more Vitamin D +865%
Contains more Vitamin E +787%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B3 +6711.7%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +96.5%
Contains more Vitamin B12 +698.2%
Contains more Vitamin K +18.2%

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 the food
Protein
191%
Romano cheese
148%
Sardine
Carbohydrates
4%
Romano cheese
0%
Sardine
Fats
124%
Romano cheese
53%
Sardine

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Romano cheese Sardine Opinion
Calories 387 208 Romano cheese
Protein 31.8 24.62 Romano cheese
Fats 26.94 11.45 Romano cheese
Vitamin C 0 0
Carbs 3.63 0 Romano cheese
Cholesterol 104 142 Romano cheese
Vitamin D 20 193 Sardine
Iron 0.77 2.92 Sardine
Calcium 1064 382 Romano cheese
Potassium 86 397 Sardine
Magnesium 41 39 Romano cheese
Sugars 0.73 0 Romano cheese
Fiber 0 0
Copper 0.03 0.186 Sardine
Zinc 2.58 1.31 Romano cheese
Starch
Phosphorus 760 490 Romano cheese
Sodium 1433 307 Sardine
Vitamin A 415 108 Romano cheese
Vitamin E 0.23 2.04 Sardine
Vitamin D 0.5 4.8 Sardine
Vitamin B1 0.037 0.08 Sardine
Vitamin B2 0.37 0.227 Romano cheese
Vitamin B3 0.077 5.245 Sardine
Vitamin B5 0.424 0.642 Sardine
Vitamin B6 0.085 0.167 Sardine
Vitamin B12 1.12 8.94 Sardine
Vitamin K 2.2 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 17.115 1.528 Sardine
Monounsaturated Fat 7.838 3.869 Romano cheese
Polyunsaturated fat 0.593 5.148 Sardine
Tryptophan 0.429 0.276 Romano cheese
Threonine 1.171 1.079 Romano cheese
Isoleucine 1.685 1.134 Romano cheese
Leucine 3.071 2.001 Romano cheese
Lysine 2.941 2.26 Romano cheese
Methionine 0.852 0.729 Romano cheese
Phenylalanine 1.71 0.961 Romano cheese
Valine 2.183 1.268 Romano cheese
Histidine 1.231 0.725 Romano cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.