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  6. Rainbow trout vs. Romano cheese

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

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How are Rainbow trout and Romano cheese different?

  • Rainbow trout is richer in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B5, and Vitamin B6, while Romano cheese is higher in Calcium, Phosphorus, and Vitamin B2.
  • Rainbow trout covers your daily need of Vitamin B12 133% more than Romano cheese.
  • Rainbow trout contains 72 times more Vitamin B3 than Romano cheese. Rainbow trout contains 5.567mg of Vitamin B3, while Romano cheese contains 0.077mg.
  • Rainbow trout is lower in Saturated Fat.

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

Infographic

Rainbow trout vs Romano cheese 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.
Rainbow trout
Rainbow trout
4
:
6
Romano cheese
Romano cheese
Contains more Potassium +338.4%
Contains less Sodium -96.4%
Contains more Copper +53.3%
Contains more Selenium +62.8%
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%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +338.4%
Contains less Sodium -96.4%
Contains more Copper +53.3%
Contains more Selenium +62.8%
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%

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.
Rainbow trout
Rainbow trout
9
:
3
Romano cheese
Romano cheese
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%
Contains more Vitamin A +48.2%
Contains more Vitamin B2 +311.1%
Contains more Vitamin K +2100%
Rainbow trout
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%
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%
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%
Contains more Vitamin A +48.2%
Contains more Vitamin B2 +311.1%
Contains more Vitamin K +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
1
:
4
Romano cheese
Romano cheese
Contains more Water +138.8%
Contains more Protein +59.5%
Contains more Fats +335.9%
Contains more Carbs +∞%
Contains more Other +8300%
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
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
Contains more Water +138.8%
Contains more Protein +59.5%
Contains more Fats +335.9%
Contains more Carbs +∞%
Contains more Other +8300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +154.1%
Contains more Monounsaturated Fat +296.1%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +154.1%
Contains more Monounsaturated Fat +296.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Romano cheese
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 Rainbow trout Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 19.94g 31.8g Romano cheese
Fats 6.18g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 141kcal 387kcal Romano cheese
Sugar 0g 0.73g Rainbow trout
Calcium 25mg 1064mg Romano cheese
Iron 0.31mg 0.77mg Romano cheese
Magnesium 25mg 41mg Romano cheese
Phosphorus 226mg 760mg Romano cheese
Potassium 377mg 86mg Rainbow trout
Sodium 51mg 1433mg Rainbow trout
Zinc 0.45mg 2.58mg Romano cheese
Copper 0.046mg 0.03mg Rainbow trout
Manganese 0.011mg 0.02mg Romano cheese
Selenium 23.6µg 14.5µg Rainbow trout
Vitamin A 280IU 415IU Romano cheese
Vitamin A RAE 84µg 96µg Romano cheese
Vitamin E 2.34mg 0.23mg Rainbow trout
Vitamin D 635IU 20IU Rainbow trout
Vitamin D 15.9µg 0.5µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.037mg Rainbow trout
Vitamin B2 0.09mg 0.37mg Romano cheese
Vitamin B3 5.567mg 0.077mg Rainbow trout
Vitamin B5 1.667mg 0.424mg Rainbow trout
Vitamin B6 0.34mg 0.085mg Rainbow trout
Folate 11µg 7µg Rainbow trout
Vitamin B12 4.3µg 1.12µg Rainbow trout
Vitamin K 0.1µg 2.2µg Romano cheese
Tryptophan 0.234mg 0.429mg Romano cheese
Threonine 0.915mg 1.171mg Romano cheese
Isoleucine 0.962mg 1.685mg Romano cheese
Leucine 1.696mg 3.071mg Romano cheese
Lysine 1.916mg 2.941mg Romano cheese
Methionine 0.618mg 0.852mg Romano cheese
Phenylalanine 0.815mg 1.71mg Romano cheese
Valine 1.075mg 2.183mg Romano cheese
Histidine 0.614mg 1.231mg Romano cheese
Cholesterol 59mg 104mg Rainbow trout
Trans Fat 0.047g Romano cheese
Saturated Fat 1.383g 17.115g Rainbow trout
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Monounsaturated Fat 1.979g 7.838g Romano cheese
Polyunsaturated fat 1.507g 0.593g 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
Rainbow trout Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
119%
Rainbow trout
28%
Romano cheese
Minerals Daily Need Coverage Score
33%
Rainbow trout
106%
Romano cheese

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