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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 from 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.

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.
Romano cheese
Romano cheese
5
:
5
Salmon raw
Salmon raw
Contains more Calcium +8766.7%
Contains more Magnesium +41.4%
Contains more Phosphorus +280%
Contains more Zinc +303.1%
Contains more Manganese +25%
Contains more Potassium +469.8%
Contains less Sodium -96.9%
Contains more Copper +733.3%
Contains more Selenium +151.7%
Equal in Iron - 0.8
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +8766.7%
Contains more Magnesium +41.4%
Contains more Phosphorus +280%
Contains more Zinc +303.1%
Contains more Manganese +25%
Contains more Potassium +469.8%
Contains less Sodium -96.9%
Contains more Copper +733.3%
Contains more Selenium +151.7%
Equal in Iron - 0.8

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
4
:
7
Salmon raw
Salmon raw
Contains more Vitamin A +937.5%
Contains more Vitamin B1 +510.8%
Contains more Vitamin B3 +10107.8%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +862.4%
Contains more Folate +257.1%
Contains more Vitamin B12 +183.9%
Equal in Vitamin B2 - 0.38
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +937.5%
Contains more Vitamin B1 +510.8%
Contains more Vitamin B3 +10107.8%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +862.4%
Contains more Folate +257.1%
Contains more Vitamin B12 +183.9%
Equal in Vitamin B2 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Salmon raw
Salmon raw
Contains more Protein +60.3%
Contains more Fats +324.9%
Contains more Carbs +∞%
Contains more Other +26.3%
Contains more Water +121.6%
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 raw
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 Protein +60.3%
Contains more Fats +324.9%
Contains more Carbs +∞%
Contains more Other +26.3%
Contains more Water +121.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +272.7%
Contains less Saturated Fat -94.3%
Contains more Polyunsaturated fat +328.2%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +272.7%
Contains less Saturated Fat -94.3%
Contains more Polyunsaturated 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.
Romano cheese Salmon raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Salmon raw Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 19.84g Romano cheese
Fats 26.94g 6.34g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 142kcal Romano cheese
Sugar 0.73g Salmon raw
Calcium 1064mg 12mg Romano cheese
Iron 0.77mg 0.8mg Salmon raw
Magnesium 41mg 29mg Romano cheese
Phosphorus 760mg 200mg Romano cheese
Potassium 86mg 490mg Salmon raw
Sodium 1433mg 44mg Salmon raw
Zinc 2.58mg 0.64mg Romano cheese
Copper 0.03mg 0.25mg Salmon raw
Manganese 0.02mg 0.016mg Romano cheese
Selenium 14.5µg 36.5µg Salmon raw
Vitamin A 415IU 40IU Romano cheese
Vitamin A RAE 96µg 12µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin B1 0.037mg 0.226mg Salmon raw
Vitamin B2 0.37mg 0.38mg Salmon raw
Vitamin B3 0.077mg 7.86mg Salmon raw
Vitamin B5 0.424mg 1.664mg Salmon raw
Vitamin B6 0.085mg 0.818mg Salmon raw
Folate 7µg 25µg Salmon raw
Vitamin B12 1.12µg 3.18µg Salmon raw
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.222mg Romano cheese
Threonine 1.171mg 0.87mg Romano cheese
Isoleucine 1.685mg 0.914mg Romano cheese
Leucine 3.071mg 1.613mg Romano cheese
Lysine 2.941mg 1.822mg Romano cheese
Methionine 0.852mg 0.587mg Romano cheese
Phenylalanine 1.71mg 0.775mg Romano cheese
Valine 2.183mg 1.022mg Romano cheese
Histidine 1.231mg 0.584mg Romano cheese
Cholesterol 104mg 55mg Salmon raw
Saturated Fat 17.115g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 7.838g 2.103g Romano cheese
Polyunsaturated fat 0.593g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
Minerals Daily Need Coverage Score
106%
Romano cheese
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1389mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 16.134g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $8.4)
Which food is richer in minerals?
?
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.

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.