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Romano cheese vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Romano cheese and Rainbow trout different?

  • Romano cheese is richer in Calcium, Phosphorus, and Vitamin B2, while Rainbow trout is higher in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B5, and Vitamin B6.
  • Rainbow trout covers your daily need of Vitamin B12 133% more than Romano cheese.
  • Romano cheese contains 43 times more Calcium than Rainbow trout. Romano cheese contains 1064mg of Calcium, while Rainbow trout contains 25mg.
  • Rainbow trout is lower in Sodium.

Cheese, romano and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Romano cheese vs Rainbow trout 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.
Contains more Calcium +4156%
Contains more Iron +148.4%
Contains more Magnesium +64%
Contains more Phosphorus +236.3%
Contains more Zinc +473.3%
Contains more Manganese +81.8%
Contains more Potassium +338.4%
Contains less Sodium -96.4%
Contains more Copper +53.3%
Contains more Selenium +62.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +4156%
Contains more Iron +148.4%
Contains more Magnesium +64%
Contains more Phosphorus +236.3%
Contains more Zinc +473.3%
Contains more Manganese +81.8%
Contains more Potassium +338.4%
Contains less Sodium -96.4%
Contains more Copper +53.3%
Contains more Selenium +62.8%

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.
:
Contains more Vitamin A +48.2%
Contains more Vitamin B2 +311.1%
Contains more Vitamin K +2100%
Contains more Vitamin E +917.4%
Contains more Vitamin D +3080%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +224.3%
Contains more Vitamin B3 +7129.9%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +300%
Contains more Folate +57.1%
Contains more Vitamin B12 +283.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin A +48.2%
Contains more Vitamin B2 +311.1%
Contains more Vitamin K +2100%
Contains more Vitamin E +917.4%
Contains more Vitamin D +3080%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +224.3%
Contains more Vitamin B3 +7129.9%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +300%
Contains more Folate +57.1%
Contains more Vitamin B12 +283.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +59.5%
Contains more Fats +335.9%
Contains more Carbs +∞%
Contains more Other +8300%
Contains more Water +138.8%
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +59.5%
Contains more Fats +335.9%
Contains more Carbs +∞%
Contains more Other +8300%
Contains more Water +138.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +296.1%
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +154.1%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +296.1%
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +154.1%

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 Rainbow trout
Rich in minerals ok
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 vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Rainbow trout Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 19.94g Romano cheese
Fats 26.94g 6.18g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 141kcal Romano cheese
Sugar 0.73g 0g Rainbow trout
Calcium 1064mg 25mg Romano cheese
Iron 0.77mg 0.31mg Romano cheese
Magnesium 41mg 25mg Romano cheese
Phosphorus 760mg 226mg Romano cheese
Potassium 86mg 377mg Rainbow trout
Sodium 1433mg 51mg Rainbow trout
Zinc 2.58mg 0.45mg Romano cheese
Copper 0.03mg 0.046mg Rainbow trout
Manganese 0.02mg 0.011mg Romano cheese
Selenium 14.5µg 23.6µg Rainbow trout
Vitamin A 415IU 280IU Romano cheese
Vitamin A RAE 96µg 84µg Romano cheese
Vitamin E 0.23mg 2.34mg Rainbow trout
Vitamin D 20IU 635IU Rainbow trout
Vitamin D 0.5µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.037mg 0.12mg Rainbow trout
Vitamin B2 0.37mg 0.09mg Romano cheese
Vitamin B3 0.077mg 5.567mg Rainbow trout
Vitamin B5 0.424mg 1.667mg Rainbow trout
Vitamin B6 0.085mg 0.34mg Rainbow trout
Folate 7µg 11µg Rainbow trout
Vitamin B12 1.12µg 4.3µg Rainbow trout
Vitamin K 2.2µg 0.1µg Romano cheese
Tryptophan 0.429mg 0.234mg Romano cheese
Threonine 1.171mg 0.915mg Romano cheese
Isoleucine 1.685mg 0.962mg Romano cheese
Leucine 3.071mg 1.696mg Romano cheese
Lysine 2.941mg 1.916mg Romano cheese
Methionine 0.852mg 0.618mg Romano cheese
Phenylalanine 1.71mg 0.815mg Romano cheese
Valine 2.183mg 1.075mg Romano cheese
Histidine 1.231mg 0.614mg Romano cheese
Cholesterol 104mg 59mg Rainbow trout
Trans Fat 0.047g Romano cheese
Saturated Fat 17.115g 1.383g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 7.838g 1.979g Romano cheese
Polyunsaturated fat 0.593g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Rainbow trout
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
119%
Rainbow trout
Minerals Daily Need Coverage Score
106%
Romano cheese
33%
Rainbow trout

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1382mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 15.732g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.