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  6. Romano cheese vs. Salmon raw

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

Romano cheese vs Salmon raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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%
~equal in Iron ~0.8mg

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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.38mg

All nutrients comparison - raw data values

Nutrient Romano cheese Salmon raw 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

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
20% 6% 69% 5%
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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
17% 37% 45%
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%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.