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  6. Romano cheese vs. Cod

Romano cheese vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and cod

  • Romano cheese has more calcium, phosphorus, vitamin B2, and zinc; however, cod is higher in vitamin B5, selenium, and vitamin B3.
  • Cod covers your daily need for vitamin B5, 3052% more than romano cheese.
  • Romano cheese has 131 times more saturated fat than cod. While romano cheese has 17.115g of saturated fat, cod has only 0.131g.
  • The glycemic index of romano cheese is higher.

These are the specific foods used in this comparison Cheese, romano and Fish, cod, Atlantic, raw.

Infographic

Romano cheese vs Cod 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +6550%
Contains more IronIron +102.6%
Contains more ZincZinc +473.3%
Contains more PhosphorusPhosphorus +274.4%
Contains more ManganeseManganese +33.3%
Contains more PotassiumPotassium +380.2%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +128.3%
~equal in Copper ~0.028mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Cod
Cod
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B2Vitamin B2 +469.2%
Contains more Vitamin B12Vitamin B12 +23.1%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +178.3%
Contains more Vitamin DVitamin D +80%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B3Vitamin B3 +2579.2%
Contains more Vitamin B5Vitamin B5 +35984.9%
Contains more Vitamin B6Vitamin B6 +188.2%
Contains more CholineCholine +323.4%
~equal in Folate ~7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +78.6%
Contains more FatsFats +3920.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2140%
Contains more WaterWater +162.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +8238.3%
Contains more Poly. FatPolyunsaturated fat +156.7%
Contains less Sat. FatSaturated fat -99.2%

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 Cod
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Cod DV% diff.
Vitamin B5 0.424mg 153mg 3052%
Calcium 1064mg 16mg 105%
Phosphorus 760mg 203mg 80%
Saturated fat 17.115g 0.131g 77%
Sodium 1433mg 54mg 60%
Fats 26.94g 0.67g 40%
Selenium 14.5µg 33.1µg 34%
Protein 31.8g 17.81g 28%
Vitamin B2 0.37mg 0.065mg 23%
Cholesterol 104mg 43mg 20%
Zinc 2.58mg 0.45mg 19%
Monounsaturated fat 7.838g 0.094g 19%
Calories 387kcal 82kcal 15%
Vitamin B3 0.077mg 2.063mg 12%
Vitamin B6 0.085mg 0.245mg 12%
Potassium 86mg 413mg 10%
Vitamin B12 1.12µg 0.91µg 9%
Vitamin A 96µg 12µg 9%
Choline 15.4mg 65.2mg 9%
Iron 0.77mg 0.38mg 5%
Vitamin E 0.23mg 0.64mg 3%
Vitamin B1 0.037mg 0.076mg 3%
Vitamin D 20IU 36IU 2%
Vitamin D 0.5µg 0.9µg 2%
Magnesium 41mg 32mg 2%
Polyunsaturated fat 0.593g 0.231g 2%
Vitamin K 2.2µg 0.1µg 2%
Vitamin C 0mg 1mg 1%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Copper 0.03mg 0.028mg 0%
Manganese 0.02mg 0.015mg 0%
Folate 7µg 7µg 0%
Tryptophan 0.429mg 0.199mg 0%
Threonine 1.171mg 0.781mg 0%
Isoleucine 1.685mg 0.821mg 0%
Leucine 3.071mg 1.447mg 0%
Lysine 2.941mg 1.635mg 0%
Methionine 0.852mg 0.527mg 0%
Phenylalanine 1.71mg 0.695mg 0%
Valine 2.183mg 0.917mg 0%
Histidine 1.231mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Romano cheese
731%
Cod
Minerals Daily Need Coverage Score
106%
Romano cheese
38%
Cod

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1379mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 16.984g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod
Cod is cheaper (difference - $3.3)
Which food is richer in vitamins?
Cod
Cod 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.