Romano cheese vs. Salmon raw — In-Depth Nutrition Comparison
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The main differences between romano cheese and salmon raw
- Romano cheese is richer in calcium and phosphorus, yet salmon raw is richer in vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, and copper.
- Daily need coverage for calcium for romano cheese is 105% higher.
- Romano cheese contains 33 times more sodium than salmon raw. Romano cheese contains 1433mg of sodium, while salmon raw contains 44mg.
- Salmon raw has a lower glycemic index than romano cheese.
Food types used in this article are Cheese, romano and Fish, salmon, Atlantic, wild, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +41.4% |
| Contains more CalciumCalcium | +8766.7% |
| Contains more ZincZinc | +303.1% |
| Contains more PhosphorusPhosphorus | +280% |
| Contains more ManganeseManganese | +25% |
| Contains more PotassiumPotassium | +469.8% |
| Contains more CopperCopper | +733.3% |
| Contains less SodiumSodium | -96.9% |
| Contains more SeleniumSelenium | +151.7% |
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.
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +510.8% |
| Contains more Vitamin B3Vitamin B3 | +10107.8% |
| Contains more Vitamin B5Vitamin B5 | +292.5% |
| Contains more Vitamin B6Vitamin B6 | +862.4% |
| Contains more Vitamin B12Vitamin B12 | +183.9% |
| Contains more FolateFolate | +257.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
| Contains more ProteinProtein | +60.3% |
| Contains more FatsFats | +324.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +26.3% |
| Contains more WaterWater | +121.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
| Contains more Mono. FatMonounsaturated fat | +272.7% |
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Poly. FatPolyunsaturated fat | +328.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 1064mg | 12mg | 105% |
| Vitamin B12 | 1.12µg | 3.18µg | 86% |
| Phosphorus | 760mg | 200mg | 80% |
| Saturated fat | 17.115g | 0.981g | 73% |
| Sodium | 1433mg | 44mg | 60% |
| Vitamin B6 | 0.085mg | 0.818mg | 56% |
| Vitamin B3 | 0.077mg | 7.86mg | 49% |
| Selenium | 14.5µg | 36.5µg | 40% |
| Fats | 26.94g | 6.34g | 32% |
| Vitamin B5 | 0.424mg | 1.664mg | 25% |
| Copper | 0.03mg | 0.25mg | 24% |
| Protein | 31.8g | 19.84g | 24% |
| Zinc | 2.58mg | 0.64mg | 18% |
| Cholesterol | 104mg | 55mg | 16% |
| Vitamin B1 | 0.037mg | 0.226mg | 16% |
| Monounsaturated fat | 7.838g | 2.103g | 14% |
| Polyunsaturated fat | 0.593g | 2.539g | 13% |
| Potassium | 86mg | 490mg | 12% |
| Calories | 387kcal | 142kcal | 12% |
| Vitamin A | 96µg | 12µg | 9% |
| Folate | 7µg | 25µg | 5% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Magnesium | 41mg | 29mg | 3% |
| Vitamin D | 20IU | 3% | |
| Vitamin K | 2.2µg | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Vitamin B2 | 0.37mg | 0.38mg | 1% |
| Carbs | 3.63g | 0g | 1% |
| Net carbs | 3.63g | 0g | N/A |
| Iron | 0.77mg | 0.8mg | 0% |
| Sugar | 0.73g | N/A | |
| Manganese | 0.02mg | 0.016mg | 0% |
| Tryptophan | 0.429mg | 0.222mg | 0% |
| Threonine | 1.171mg | 0.87mg | 0% |
| Isoleucine | 1.685mg | 0.914mg | 0% |
| Leucine | 3.071mg | 1.613mg | 0% |
| Lysine | 2.941mg | 1.822mg | 0% |
| Methionine | 0.852mg | 0.587mg | 0% |
| Phenylalanine | 1.71mg | 0.775mg | 0% |
| Valine | 2.183mg | 1.022mg | 0% |
| Histidine | 1.231mg | 0.584mg | 0% |
| Omega-3 - EPA | 0g | 0.321g | N/A |
| Omega-3 - DHA | 0g | 1.115g | N/A |
| Omega-3 - DPA | 0g | 0.287g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
77%
Minerals Daily Need Coverage Score
106%
49%
Comparison summary
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 49mg)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 1389mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 16.134g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Romano cheese is cheaper (difference - $8.4)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.