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Romano cheese vs Sardine - In-Depth Nutrition Comparison

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What are the main differences between Romano cheese and Sardine?

  • Romano cheese is richer in Calcium, and Phosphorus, while Sardine is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin D, Iron, and Copper.
  • Sardine's daily need coverage for Vitamin B12 is 326% higher.
  • Sardine has 11 times less Saturated Fat than Romano cheese. Romano cheese has 17.115g of Saturated Fat, while Sardine has 1.528g.

We used Cheese, romano and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Romano cheese vs Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +178.5%
Contains more Phosphorus +55.1%
Contains more Zinc +96.9%
Contains more Iron +279.2%
Contains more Potassium +361.6%
Contains less Sodium -78.6%
Contains more Copper +520%
Equal in Magnesium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Calcium +178.5%
Contains more Phosphorus +55.1%
Contains more Zinc +96.9%
Contains more Iron +279.2%
Contains more Potassium +361.6%
Contains less Sodium -78.6%
Contains more Copper +520%
Equal in Magnesium - 39

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +284.3%
Contains more Vitamin B2 +63%
Contains more Vitamin E +787%
Contains more Vitamin D +860%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B3 +6711.7%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +96.5%
Contains more Folate +42.9%
Contains more Vitamin B12 +698.2%
Contains more Vitamin K +18.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +284.3%
Contains more Vitamin B2 +63%
Contains more Vitamin E +787%
Contains more Vitamin D +860%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B3 +6711.7%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +96.5%
Contains more Folate +42.9%
Contains more Vitamin B12 +698.2%
Contains more Vitamin K +18.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Romano cheese Sardine
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Sardine Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 24.62g Romano cheese
Fats 26.94g 11.45g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 208kcal Romano cheese
Starch g g
Fructose g g
Sugar 0.73g 0g Sardine
Fiber 0g 0g
Calcium 1064mg 382mg Romano cheese
Iron 0.77mg 2.92mg Sardine
Magnesium 41mg 39mg Romano cheese
Phosphorus 760mg 490mg Romano cheese
Potassium 86mg 397mg Sardine
Sodium 1433mg 307mg Sardine
Zinc 2.58mg 1.31mg Romano cheese
Copper 0.03mg 0.186mg Sardine
Vitamin A 415IU 108IU Romano cheese
Vitamin E 0.23mg 2.04mg Sardine
Vitamin D 20IU 193IU Sardine
Vitamin D 0.5µg 4.8µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.037mg 0.08mg Sardine
Vitamin B2 0.37mg 0.227mg Romano cheese
Vitamin B3 0.077mg 5.245mg Sardine
Vitamin B5 0.424mg 0.642mg Sardine
Vitamin B6 0.085mg 0.167mg Sardine
Folate 7µg 10µg Sardine
Vitamin B12 1.12µg 8.94µg Sardine
Vitamin K 2.2µg 2.6µg Sardine
Tryptophan 0.429mg 0.276mg Romano cheese
Threonine 1.171mg 1.079mg Romano cheese
Isoleucine 1.685mg 1.134mg Romano cheese
Leucine 3.071mg 2.001mg Romano cheese
Lysine 2.941mg 2.26mg Romano cheese
Methionine 0.852mg 0.729mg Romano cheese
Phenylalanine 1.71mg 0.961mg Romano cheese
Valine 2.183mg 1.268mg Romano cheese
Histidine 1.231mg 0.725mg Romano cheese
Cholesterol 104mg 142mg Romano cheese
Trans Fat g g
Saturated Fat 17.115g 1.528g Sardine
Monounsaturated Fat 7.838g 3.869g Romano cheese
Polyunsaturated fat 0.593g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Romano cheese
131
Sardine
Mineral Summary Score
122
Romano cheese
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
191%
Romano cheese
148%
Sardine
Carbohydrates
4%
Romano cheese
0%
Sardine
Fats
124%
Romano cheese
53%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 1126mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 15.587g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 38mg)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.