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.
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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 CalciumCalcium | +178.5% |
| Contains more ZincZinc | +96.9% |
| Contains more PhosphorusPhosphorus | +55.1% |
| Contains more PotassiumPotassium | +361.6% |
| Contains more IronIron | +279.2% |
| Contains more CopperCopper | +520% |
| Contains less SodiumSodium | -78.6% |
| Contains more ManganeseManganese | +440% |
| Contains more SeleniumSelenium | +263.4% |
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 | +284.3% |
| Contains more Vitamin B2Vitamin B2 | +63% |
| Contains more Vitamin EVitamin E | +787% |
| Contains more Vitamin DVitamin D | +860% |
| Contains more Vitamin B1Vitamin B1 | +116.2% |
| Contains more Vitamin B3Vitamin B3 | +6711.7% |
| Contains more Vitamin B5Vitamin B5 | +51.4% |
| Contains more Vitamin B6Vitamin B6 | +96.5% |
| Contains more Vitamin B12Vitamin B12 | +698.2% |
| Contains more Vitamin KVitamin K | +18.2% |
| Contains more FolateFolate | +42.9% |
| Contains more CholineCholine | +387% |
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:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more ProteinProtein | +29.2% |
| Contains more FatsFats | +135.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +55.6% |
| Contains more WaterWater | +92.9% |
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
1.528 g
Monounsaturated Fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains more Mono. FatMonounsaturated Fat | +102.6% |
| Contains less Sat. FatSaturated Fat | -91.1% |
| Contains more Poly. FatPolyunsaturated fat | +768.1% |
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 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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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 208kcal |
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| Protein | 31.8g | 24.62g |
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| Fats | 26.94g | 11.45g |
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| Net carbs | 3.63g | 0g |
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| Carbs | 3.63g | 0g |
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| Cholesterol | 104mg | 142mg |
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| Vitamin D | 20IU | 193IU |
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| Magnesium | 41mg | 39mg |
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| Calcium | 1064mg | 382mg |
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| Potassium | 86mg | 397mg |
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| Iron | 0.77mg | 2.92mg |
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| Sugar | 0.73g | 0g |
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| Copper | 0.03mg | 0.186mg |
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| Zinc | 2.58mg | 1.31mg |
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| Phosphorus | 760mg | 490mg |
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| Sodium | 1433mg | 307mg |
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| Vitamin A | 415IU | 108IU |
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| Vitamin A | 96µg | 32µg |
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| Vitamin E | 0.23mg | 2.04mg |
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| Vitamin D | 0.5µg | 4.8µg |
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| Manganese | 0.02mg | 0.108mg |
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| Selenium | 14.5µg | 52.7µg |
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| Vitamin B1 | 0.037mg | 0.08mg |
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| Vitamin B2 | 0.37mg | 0.227mg |
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| Vitamin B3 | 0.077mg | 5.245mg |
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| Vitamin B5 | 0.424mg | 0.642mg |
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| Vitamin B6 | 0.085mg | 0.167mg |
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| Vitamin B12 | 1.12µg | 8.94µg |
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| Vitamin K | 2.2µg | 2.6µg |
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| Folate | 7µg | 10µg |
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| Choline | 15.4mg | 75mg |
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| Saturated Fat | 17.115g | 1.528g |
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| Monounsaturated Fat | 7.838g | 3.869g |
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| Polyunsaturated fat | 0.593g | 5.148g |
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| Tryptophan | 0.429mg | 0.276mg |
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| Threonine | 1.171mg | 1.079mg |
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| Isoleucine | 1.685mg | 1.134mg |
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| Leucine | 3.071mg | 2.001mg |
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| Lysine | 2.941mg | 2.26mg |
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| Methionine | 0.852mg | 0.729mg |
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| Phenylalanine | 1.71mg | 0.961mg |
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| Valine | 2.183mg | 1.268mg |
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| Histidine | 1.231mg | 0.725mg |
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| Omega-3 - EPA | 0g | 0.473g |
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| Omega-3 - DHA | 0g | 0.509g |
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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
27%
124%
Minerals Daily Need Coverage Score
106%
94%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 1126mg)
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 15.587g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Romano cheese is lower in Cholesterol (difference - 38mg)
Which food is cheaper?
Romano cheese is cheaper (difference - $2.4)
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.