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  6. Romano cheese vs. Crab

Romano cheese vs. Crab — In-Depth Nutrition Comparison

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How are romano cheese and crab different?

  • Romano cheese is higher in calcium, phosphorus, and vitamin B2; however, crab is richer in vitamin B12, copper, selenium, vitamin B3, and choline.
  • Daily need coverage for calcium for romano cheese is 97% higher.
  • Romano cheese contains 85 times more saturated fat than crab. While romano cheese contains 17.115g of saturated fat, crab contains only 0.201g.
  • Crab has a lower glycemic index (0) than romano cheese (27).

Cheese, romano and Crustaceans, crab, blue, canned are the varieties used in this article.

Infographic

Romano cheese vs Crab 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%
Crab
Crab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +13.9%
Contains more CalciumCalcium +1069.2%
Contains more IronIron +54%
Contains more PhosphorusPhosphorus +224.8%
Contains more PotassiumPotassium +201.2%
Contains more CopperCopper +2613.3%
Contains more ZincZinc +47.7%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +270%
Contains more SeleniumSelenium +195.9%

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%
Crab
Crab
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more Vitamin KVitamin K +633.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B3Vitamin B3 +3467.5%
Contains more Vitamin B5Vitamin B5 +135.1%
Contains more Vitamin B6Vitamin B6 +83.5%
Contains more Vitamin B12Vitamin B12 +197.3%
Contains more FolateFolate +628.6%
Contains more CholineCholine +425.3%

All nutrients comparison - raw data values

Nutrient Romano cheese Crab DV% diff.
Calcium 1064mg 91mg 97%
Vitamin B12 1.12µg 3.33µg 92%
Copper 0.03mg 0.814mg 87%
Saturated fat 17.115g 0.201g 77%
Phosphorus 760mg 234mg 75%
Selenium 14.5µg 42.9µg 52%
Fats 26.94g 0.74g 40%
Sodium 1433mg 563mg 38%
Protein 31.8g 17.88g 28%
Vitamin B2 0.37mg 0.093mg 21%
Monounsaturated fat 7.838g 0.129g 19%
Vitamin B3 0.077mg 2.747mg 17%
Calories 387kcal 83kcal 15%
Choline 15.4mg 80.9mg 12%
Vitamin B5 0.424mg 0.997mg 11%
Vitamin A 96µg 1µg 11%
Vitamin E 0.23mg 1.84mg 11%
Zinc 2.58mg 3.81mg 11%
Folate 7µg 51µg 11%
Potassium 86mg 259mg 5%
Vitamin B6 0.085mg 0.156mg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin D 20IU 0IU 3%
Iron 0.77mg 0.5mg 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.593g 0.258g 2%
Cholesterol 104mg 97mg 2%
Vitamin K 2.2µg 0.3µg 2%
Manganese 0.02mg 0.074mg 2%
Vitamin B1 0.037mg 0.023mg 1%
Magnesium 41mg 36mg 1%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Trans fat 0.014g N/A
Tryptophan 0.429mg 0.226mg 0%
Threonine 1.171mg 0.727mg 0%
Isoleucine 1.685mg 0.776mg 0%
Leucine 3.071mg 1.307mg 0%
Lysine 2.941mg 1.386mg 0%
Methionine 0.852mg 0.452mg 0%
Phenylalanine 1.71mg 0.708mg 0%
Valine 2.183mg 0.806mg 0%
Histidine 1.231mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

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
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +77.9%
Contains more FatsFats +3540.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +297.6%
Contains more WaterWater +157.8%

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
Crab
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +5976%
Contains more Poly. FatPolyunsaturated fat +129.8%
Contains less Sat. FatSaturated fat -98.8%

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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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.