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  6. Romano cheese vs. Sardines

Romano cheese vs. Sardines — In-Depth Nutrition Comparison

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What are the main differences between romano cheese and sardines?

  • Romano cheese is richer in calcium and phosphorus, while sardines are higher in vitamin B12, selenium, vitamin B3, vitamin D, iron, and copper.
  • Sardines' daily need coverage for vitamin B12 is 326% higher.
  • Sardines have 11 times less saturated fat than romano cheese. Romano cheese has 17.115g of saturated fat, while sardines have 1.528g.
  • Romano cheese has a higher glycemic index (27) than sardines (0).

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

Infographic

Romano cheese vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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%
~equal in Magnesium ~39mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +200%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Sardines DV% diff.
Vitamin B12 1.12µg 8.94µg 326%
Saturated fat 17.115g 1.528g 71%
Selenium 14.5µg 52.7µg 69%
Calcium 1064mg 382mg 68%
Sodium 1433mg 307mg 49%
Phosphorus 760mg 490mg 39%
Vitamin B3 0.077mg 5.245mg 32%
Polyunsaturated fat 0.593g 5.148g 30%
Iron 0.77mg 2.92mg 27%
Fats 26.94g 11.45g 24%
Vitamin D 0.5µg 4.8µg 22%
Vitamin D 20IU 193IU 22%
Copper 0.03mg 0.186mg 17%
Protein 31.8g 24.62g 14%
Cholesterol 104mg 142mg 13%
Zinc 2.58mg 1.31mg 12%
Vitamin E 0.23mg 2.04mg 12%
Choline 15.4mg 75mg 11%
Vitamin B2 0.37mg 0.227mg 11%
Monounsaturated fat 7.838g 3.869g 10%
Calories 387kcal 208kcal 9%
Potassium 86mg 397mg 9%
Vitamin A 96µg 32µg 7%
Vitamin B6 0.085mg 0.167mg 6%
Vitamin B1 0.037mg 0.08mg 4%
Vitamin B5 0.424mg 0.642mg 4%
Manganese 0.02mg 0.108mg 4%
Carbs 3.63g 0g 1%
Folate 7µg 10µg 1%
Net carbs 3.63g 0g N/A
Magnesium 41mg 39mg 0%
Sugar 0.73g 0g N/A
Vitamin K 2.2µg 2.6µg 0%
Tryptophan 0.429mg 0.276mg 0%
Threonine 1.171mg 1.079mg 0%
Isoleucine 1.685mg 1.134mg 0%
Leucine 3.071mg 2.001mg 0%
Lysine 2.941mg 2.26mg 0%
Methionine 0.852mg 0.729mg 0%
Phenylalanine 1.71mg 0.961mg 0%
Valine 2.183mg 1.268mg 0%
Histidine 1.231mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
14% 37% 49%
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%

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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. Sardines - 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.