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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.

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.
Romano cheese
Romano cheese
4
:
6
Caviar
Caviar
Contains more Calcium +286.9%
Contains more Phosphorus +113.5%
Contains more Zinc +171.6%
Contains more Iron +1442.9%
Contains more Magnesium +631.7%
Contains more Potassium +110.5%
Contains more Copper +266.7%
Contains more Manganese +150%
Contains more Selenium +351.7%
Equal in Sodium - 1500
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Caviar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Contains more Calcium +286.9%
Contains more Phosphorus +113.5%
Contains more Zinc +171.6%
Contains more Iron +1442.9%
Contains more Magnesium +631.7%
Contains more Potassium +110.5%
Contains more Copper +266.7%
Contains more Manganese +150%
Contains more Selenium +351.7%
Equal in Sodium - 1500

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
1
:
10
Caviar
Caviar
Contains more Vitamin K +266.7%
Contains more Vitamin A +118.1%
Contains more Vitamin E +721.7%
Contains more Vitamin D +480%
Contains more Vitamin B1 +413.5%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B5 +725.5%
Contains more Vitamin B6 +276.5%
Contains more Folate +614.3%
Contains more Vitamin B12 +1685.7%
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%
Caviar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Contains more Vitamin K +266.7%
Contains more Vitamin A +118.1%
Contains more Vitamin E +721.7%
Contains more Vitamin D +480%
Contains more Vitamin B1 +413.5%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B5 +725.5%
Contains more Vitamin B6 +276.5%
Contains more Folate +614.3%
Contains more Vitamin B12 +1685.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Caviar
Caviar
Contains more Protein +29.3%
Contains more Fats +50.5%
Contains more Other +12%
Contains more Carbs +10.2%
Contains more Water +53.7%
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
Caviar
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 Protein +29.3%
Contains more Fats +50.5%
Contains more Other +12%
Contains more Carbs +10.2%
Contains more Water +53.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Caviar
Caviar
Contains more Monounsaturated Fat +69.3%
Contains less Saturated Fat -76.3%
Contains more Polyunsaturated fat +1148.7%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Caviar
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
Contains more Monounsaturated Fat +69.3%
Contains less Saturated Fat -76.3%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 3.63g 4g Caviar
Protein 31.8g 24.6g Romano cheese
Fats 26.94g 17.9g Romano cheese
Carbs 3.63g 4g Caviar
Calories 387kcal 264kcal Romano cheese
Sugar 0.73g 0g Caviar
Calcium 1064mg 275mg Romano cheese
Iron 0.77mg 11.88mg Caviar
Magnesium 41mg 300mg Caviar
Phosphorus 760mg 356mg Romano cheese
Potassium 86mg 181mg Caviar
Sodium 1433mg 1500mg Romano cheese
Zinc 2.58mg 0.95mg Romano cheese
Copper 0.03mg 0.11mg Caviar
Manganese 0.02mg 0.05mg Caviar
Selenium 14.5µg 65.5µg Caviar
Vitamin A 415IU 905IU Caviar
Vitamin A RAE 96µg 271µg Caviar
Vitamin E 0.23mg 1.89mg Caviar
Vitamin D 20IU 117IU Caviar
Vitamin D 0.5µg 2.9µg Caviar
Vitamin B1 0.037mg 0.19mg Caviar
Vitamin B2 0.37mg 0.62mg Caviar
Vitamin B3 0.077mg 0.12mg Caviar
Vitamin B5 0.424mg 3.5mg Caviar
Vitamin B6 0.085mg 0.32mg Caviar
Folate 7µg 50µg Caviar
Vitamin B12 1.12µg 20µg Caviar
Vitamin K 2.2µg 0.6µg Romano cheese
Tryptophan 0.429mg 0.323mg Romano cheese
Threonine 1.171mg 1.263mg Caviar
Isoleucine 1.685mg 1.035mg Romano cheese
Leucine 3.071mg 2.133mg Romano cheese
Lysine 2.941mg 1.834mg Romano cheese
Methionine 0.852mg 0.646mg Romano cheese
Phenylalanine 1.71mg 1.071mg Romano cheese
Valine 2.183mg 1.263mg Romano cheese
Histidine 1.231mg 0.649mg Romano cheese
Cholesterol 104mg 588mg Romano cheese
Saturated Fat 17.115g 4.06g Caviar
Omega-3 - DHA 0g 3.8g Caviar
Omega-3 - EPA 0g 2.741g Caviar
Omega-3 - DPA 0g 0.229g Caviar
Monounsaturated Fat 7.838g 4.631g Romano cheese
Polyunsaturated fat 0.593g 7.405g Caviar

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 67mg)
Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 484mg)
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.