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  6. Romano cheese vs. Caviar

Romano cheese vs. Caviar — In-Depth Nutrition Comparison

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Significant differences between romano cheese and caviar

  • Romano cheese has more calcium and phosphorus; however, caviar is richer in vitamin B12, iron, selenium, choline, magnesium, and vitamin B5.
  • Caviar covers your daily vitamin B12 needs 787% more than romano cheese.
  • Caviar has 4 times less saturated fat than romano cheese. Romano cheese has 17.115g of saturated fat, while caviar has 4.06g.
  • Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of caviar is 0.

Specific food types used in this comparison are Cheese, romano and Fish, caviar, black and red, granular.

Infographic

Romano cheese vs Caviar 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%
Caviar
Caviar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more CalciumCalcium +286.9%
Contains more ZincZinc +171.6%
Contains more PhosphorusPhosphorus +113.5%
Contains more MagnesiumMagnesium +631.7%
Contains more PotassiumPotassium +110.5%
Contains more IronIron +1442.9%
Contains more CopperCopper +266.7%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +351.7%
~equal in Sodium ~1500mg

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%
Caviar
Caviar
11
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin KVitamin K +266.7%
Contains more Vitamin AVitamin A +182.3%
Contains more Vitamin EVitamin E +721.7%
Contains more Vitamin DVitamin D +480%
Contains more Vitamin B1Vitamin B1 +413.5%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more Vitamin B5Vitamin B5 +725.5%
Contains more Vitamin B6Vitamin B6 +276.5%
Contains more Vitamin B12Vitamin B12 +1685.7%
Contains more FolateFolate +614.3%
Contains more CholineCholine +3087.7%
~equal in Vitamin C ~0mg

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
Caviar
Caviar
2
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more ProteinProtein +29.3%
Contains more FatsFats +50.5%
Contains more OtherOther +12%
Contains more CarbsCarbs +10.2%
Contains more WaterWater +53.7%

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains more Mono. FatMonounsaturated fat +69.3%
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +1148.7%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Caviar DV% diff.
Vitamin B12 1.12µg 20µg 787%
Cholesterol 104mg 588mg 161%
Iron 0.77mg 11.88mg 139%
Selenium 14.5µg 65.5µg 93%
Choline 15.4mg 490.9mg 86%
Calcium 1064mg 275mg 79%
Magnesium 41mg 300mg 62%
Vitamin B5 0.424mg 3.5mg 62%
Saturated fat 17.115g 4.06g 59%
Phosphorus 760mg 356mg 58%
Polyunsaturated fat 0.593g 7.405g 45%
Vitamin B2 0.37mg 0.62mg 19%
Vitamin A 96µg 271µg 19%
Vitamin B6 0.085mg 0.32mg 18%
Zinc 2.58mg 0.95mg 15%
Fats 26.94g 17.9g 14%
Protein 31.8g 24.6g 14%
Vitamin B1 0.037mg 0.19mg 13%
Vitamin D 20IU 117IU 12%
Vitamin D 0.5µg 2.9µg 12%
Folate 7µg 50µg 11%
Vitamin E 0.23mg 1.89mg 11%
Copper 0.03mg 0.11mg 9%
Monounsaturated fat 7.838g 4.631g 8%
Calories 387kcal 264kcal 6%
Sodium 1433mg 1500mg 3%
Potassium 86mg 181mg 3%
Manganese 0.02mg 0.05mg 1%
Vitamin K 2.2µg 0.6µg 1%
Carbs 3.63g 4g 0%
Net carbs 3.63g 4g N/A
Sugar 0.73g 0g N/A
Vitamin B3 0.077mg 0.12mg 0%
Tryptophan 0.429mg 0.323mg 0%
Threonine 1.171mg 1.263mg 0%
Isoleucine 1.685mg 1.035mg 0%
Leucine 3.071mg 2.133mg 0%
Lysine 2.941mg 1.834mg 0%
Methionine 0.852mg 0.646mg 0%
Phenylalanine 1.71mg 1.071mg 0%
Valine 2.183mg 1.263mg 0%
Histidine 1.231mg 0.649mg 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Caviar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Romano cheese
266%
Caviar
Minerals Daily Need Coverage Score
106%
Romano cheese
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 484mg)
Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 67mg)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $95.4)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated fat?
Caviar
Caviar is lower in Saturated fat (difference - 13.055g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar 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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.