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  6. Romano cheese vs. Tuna

Romano cheese vs. Tuna — In-Depth Nutrition Comparison

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How are Romano cheese and Tuna different?

  • Romano cheese is higher in Calcium, Phosphorus, and Zinc, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B6, and Vitamin B12.
  • Daily need coverage for Selenium from Tuna is 170% higher.
  • Romano cheese contains 266 times more Calcium than Tuna. While Romano cheese contains 1064mg of Calcium, Tuna contains only 4mg.
  • Tuna has less Saturated Fat.

Cheese, romano and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Romano cheese vs Tuna 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
Tuna
Tuna
Contains more Calcium +26500%
Contains more Phosphorus +128.2%
Contains more Zinc +473.3%
Contains more Manganese +53.8%
Contains more Iron +19.5%
Contains more Potassium +512.8%
Contains less Sodium -96.2%
Contains more Copper +43.3%
Contains more Selenium +646.2%
Equal in Magnesium - 42
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +26500%
Contains more Phosphorus +128.2%
Contains more Zinc +473.3%
Contains more Manganese +53.8%
Contains more Iron +19.5%
Contains more Potassium +512.8%
Contains less Sodium -96.2%
Contains more Copper +43.3%
Contains more Selenium +646.2%
Equal in Magnesium - 42

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
:
6
Tuna
Tuna
Contains more Vitamin A +538.5%
Contains more Vitamin B2 +170.1%
Contains more Vitamin B5 +26.9%
Contains more Folate +250%
Contains more Vitamin K +2100%
Contains more Vitamin E +26.1%
Contains more Vitamin D +300%
Contains more Vitamin B1 +262.2%
Contains more Vitamin B3 +28562.3%
Contains more Vitamin B6 +1121.2%
Contains more Vitamin B12 +109.8%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +538.5%
Contains more Vitamin B2 +170.1%
Contains more Vitamin B5 +26.9%
Contains more Folate +250%
Contains more Vitamin K +2100%
Contains more Vitamin E +26.1%
Contains more Vitamin D +300%
Contains more Vitamin B1 +262.2%
Contains more Vitamin B3 +28562.3%
Contains more Vitamin B6 +1121.2%
Contains more Vitamin B12 +109.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Tuna
Tuna
Contains more Fats +4466.1%
Contains more Carbs +∞%
Contains more Other +425%
Contains more Water +123.2%
Equal in Protein - 29.15
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +4466.1%
Contains more Carbs +∞%
Contains more Other +425%
Contains more Water +123.2%
Equal in Protein - 29.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +5579.7%
Contains more Polyunsaturated fat +238.9%
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
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +5579.7%
Contains more Polyunsaturated fat +238.9%
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 Tuna
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Tuna Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 29.15g Romano cheese
Fats 26.94g 0.59g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 130kcal Romano cheese
Sugar 0.73g 0g Tuna
Calcium 1064mg 4mg Romano cheese
Iron 0.77mg 0.92mg Tuna
Magnesium 41mg 42mg Tuna
Phosphorus 760mg 333mg Romano cheese
Potassium 86mg 527mg Tuna
Sodium 1433mg 54mg Tuna
Zinc 2.58mg 0.45mg Romano cheese
Copper 0.03mg 0.043mg Tuna
Manganese 0.02mg 0.013mg Romano cheese
Selenium 14.5µg 108.2µg Tuna
Vitamin A 415IU 65IU Romano cheese
Vitamin A RAE 96µg 22µg Romano cheese
Vitamin E 0.23mg 0.29mg Tuna
Vitamin D 20IU 82IU Tuna
Vitamin D 0.5µg 2µg Tuna
Vitamin B1 0.037mg 0.134mg Tuna
Vitamin B2 0.37mg 0.137mg Romano cheese
Vitamin B3 0.077mg 22.07mg Tuna
Vitamin B5 0.424mg 0.334mg Romano cheese
Vitamin B6 0.085mg 1.038mg Tuna
Folate 7µg 2µg Romano cheese
Vitamin B12 1.12µg 2.35µg Tuna
Vitamin K 2.2µg 0.1µg Romano cheese
Tryptophan 0.429mg 0.313mg Romano cheese
Threonine 1.171mg 1.224mg Tuna
Isoleucine 1.685mg 1.287mg Romano cheese
Leucine 3.071mg 2.27mg Romano cheese
Lysine 2.941mg 2.565mg Romano cheese
Methionine 0.852mg 0.827mg Romano cheese
Phenylalanine 1.71mg 1.091mg Romano cheese
Valine 2.183mg 1.438mg Romano cheese
Histidine 1.231mg 0.822mg Romano cheese
Cholesterol 104mg 47mg Tuna
Trans Fat 0.02g Romano cheese
Saturated Fat 17.115g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 7.838g 0.138g Romano cheese
Polyunsaturated fat 0.593g 0.175g Romano cheese
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
106%
Romano cheese
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1379mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 57mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 16.91g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $4.6)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.