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  6. Romano cheese vs. Salmon

Romano cheese vs. Salmon — In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Salmon

  • Romano cheese is higher in Calcium, and Phosphorus, yet Salmon is higher in Vitamin D, Vitamin B12, Vitamin B3, Selenium, Vitamin B6, and Vitamin B1.
  • Romano cheese covers your daily Calcium needs 105% more than Salmon.
  • Romano cheese contains 23 times more Sodium than Salmon. While Romano cheese contains 1433mg of Sodium, Salmon contains only 61mg.

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

Infographic

Romano cheese vs Salmon 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
6
:
4
Salmon
Salmon
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%
Contains more Potassium +346.5%
Contains less Sodium -95.7%
Contains more Copper +63.3%
Contains more Selenium +185.5%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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%
Contains more Potassium +346.5%
Contains less Sodium -95.7%
Contains more Copper +63.3%
Contains more Selenium +185.5%

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
3
:
9
Salmon
Salmon
Contains more Vitamin A +80.4%
Contains more Vitamin B2 +174.1%
Contains more Vitamin K +2100%
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%
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%
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%
Contains more Vitamin A +80.4%
Contains more Vitamin B2 +174.1%
Contains more Vitamin K +2100%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Salmon
Salmon
Contains more Monounsaturated Fat +87.5%
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +667.8%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +87.5%
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +667.8%

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

Which food is preferable for your diet?

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

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.