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  6. Salmon vs. Romano cheese

Salmon vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Romano cheese

  • Salmon is higher in Vitamin D, Vitamin B12, Vitamin B3, Selenium, Vitamin B6, and Vitamin B1, yet Romano cheese is higher in Calcium, and Phosphorus.
  • Romano cheese covers your daily Calcium needs 105% more than Salmon.
  • Salmon contains 104 times more Vitamin B3 than Romano cheese. While Salmon contains 8.045mg of Vitamin B3, Romano cheese contains only 0.077mg.
  • The amount of Saturated Fat in Salmon is lower.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Cheese, romano.

Infographic

Salmon 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.
Salmon
Salmon
4
:
6
Romano cheese
Romano cheese
Contains more Potassium +346.5%
Contains less Sodium -95.7%
Contains more Copper +63.3%
Contains more Selenium +185.5%
Contains more Calcium +6993.3%
Contains more Iron +126.5%
Contains more Magnesium +36.7%
Contains more Phosphorus +201.6%
Contains more Zinc +500%
Contains more Manganese +25%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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 +346.5%
Contains less Sodium -95.7%
Contains more Copper +63.3%
Contains more Selenium +185.5%
Contains more Calcium +6993.3%
Contains more Iron +126.5%
Contains more Magnesium +36.7%
Contains more Phosphorus +201.6%
Contains more Zinc +500%
Contains more Manganese +25%

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.
Salmon
Salmon
9
:
3
Romano cheese
Romano cheese
Contains more Vitamin E +395.7%
Contains more Vitamin D +2520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +818.9%
Contains more Vitamin B3 +10348.1%
Contains more Vitamin B5 +247.9%
Contains more Vitamin B6 +661.2%
Contains more Folate +385.7%
Contains more Vitamin B12 +150%
Contains more Vitamin A +80.4%
Contains more Vitamin B2 +174.1%
Contains more Vitamin K +2100%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 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 +395.7%
Contains more Vitamin D +2520%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +818.9%
Contains more Vitamin B3 +10348.1%
Contains more Vitamin B5 +247.9%
Contains more Vitamin B6 +661.2%
Contains more Folate +385.7%
Contains more Vitamin B12 +150%
Contains more Vitamin A +80.4%
Contains more Vitamin B2 +174.1%
Contains more Vitamin K +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
1
:
4
Romano cheese
Romano cheese
Contains more Water +109.5%
Contains more Protein +43.9%
Contains more Fats +118.1%
Contains more Carbs +∞%
Contains more Other +740%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +109.5%
Contains more Protein +43.9%
Contains more Fats +118.1%
Contains more Carbs +∞%
Contains more Other +740%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +667.8%
Contains more Monounsaturated Fat +87.5%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 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 -86%
Contains more Polyunsaturated fat +667.8%
Contains more Monounsaturated Fat +87.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 22.1g 31.8g Romano cheese
Fats 12.35g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 206kcal 387kcal Romano cheese
Sugar 0g 0.73g Salmon
Calcium 15mg 1064mg Romano cheese
Iron 0.34mg 0.77mg Romano cheese
Magnesium 30mg 41mg Romano cheese
Phosphorus 252mg 760mg Romano cheese
Potassium 384mg 86mg Salmon
Sodium 61mg 1433mg Salmon
Zinc 0.43mg 2.58mg Romano cheese
Copper 0.049mg 0.03mg Salmon
Manganese 0.016mg 0.02mg Romano cheese
Selenium 41.4µg 14.5µg Salmon
Vitamin A 230IU 415IU Romano cheese
Vitamin A RAE 69µg 96µg Romano cheese
Vitamin E 1.14mg 0.23mg Salmon
Vitamin D 526IU 20IU Salmon
Vitamin D 13.1µg 0.5µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.037mg Salmon
Vitamin B2 0.135mg 0.37mg Romano cheese
Vitamin B3 8.045mg 0.077mg Salmon
Vitamin B5 1.475mg 0.424mg Salmon
Vitamin B6 0.647mg 0.085mg Salmon
Folate 34µg 7µg Salmon
Vitamin B12 2.8µg 1.12µg Salmon
Vitamin K 0.1µg 2.2µg Romano cheese
Tryptophan 0.248mg 0.429mg Romano cheese
Threonine 0.969mg 1.171mg Romano cheese
Isoleucine 1.018mg 1.685mg Romano cheese
Leucine 1.796mg 3.071mg Romano cheese
Lysine 2.03mg 2.941mg Romano cheese
Methionine 0.654mg 0.852mg Romano cheese
Phenylalanine 0.863mg 1.71mg Romano cheese
Valine 1.139mg 2.183mg Romano cheese
Histidine 0.651mg 1.231mg Romano cheese
Cholesterol 63mg 104mg Salmon
Saturated Fat 2.397g 17.115g Salmon
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 7.838g Romano cheese
Polyunsaturated fat 4.553g 0.593g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Romano cheese
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
110%
Salmon
28%
Romano cheese
Minerals Daily Need Coverage Score
44%
Salmon
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 1372mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 14.718g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $8.4)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.