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  6. Romano cheese vs. Fish sauce

Romano cheese vs. Fish sauce — In-Depth Nutrition Comparison

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What are the differences between romano cheese and fish sauce?

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, vitamin B2, and zinc; however, fish sauce is richer in magnesium and vitamin B6.
  • Fish sauce's daily need coverage for sodium is 279% more.
  • Fish sauce has a lower glycemic index (0) than romano cheese (27).

We used Cheese, romano and Sauce, fish, ready-to-serve types in this article.

Infographic

Romano cheese vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +2374.4%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +10757.1%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +59.3%
Contains more MagnesiumMagnesium +326.8%
Contains more PotassiumPotassium +234.9%
Contains more CopperCopper +66.7%
Contains more ManganeseManganese +1065%
~equal in Iron ~0.78mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +208.3%
Contains more Vitamin B2Vitamin B2 +549.1%
Contains more Vitamin B5Vitamin B5 +259.3%
Contains more Vitamin B12Vitamin B12 +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2903.9%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more FolateFolate +628.6%

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +528.5%
Contains more FatsFats +269300%
Contains more WaterWater +129.9%
Contains more OtherOther +200.9%
~equal in Carbs ~3.64g

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +391800%
Contains more Poly. FatPolyunsaturated fat +19666.7%
Contains less Sat. FatSaturated fat -100%

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 Fish sauce
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Fish sauce DV% diff.
Sodium 1433mg 7851mg 279%
Phosphorus 760mg 7mg 108%
Calcium 1064mg 43mg 102%
Saturated fat 17.115g 0.003g 78%
Protein 31.8g 5.06g 53%
Fats 26.94g 0.01g 41%
Cholesterol 104mg 0mg 35%
Magnesium 41mg 175mg 32%
Vitamin B12 1.12µg 0.48µg 27%
Vitamin B2 0.37mg 0.057mg 24%
Vitamin B6 0.085mg 0.396mg 24%
Zinc 2.58mg 0.2mg 22%
Monounsaturated fat 7.838g 0.002g 20%
Calories 387kcal 35kcal 18%
Vitamin B3 0.077mg 2.313mg 14%
Folate 7µg 51µg 11%
Vitamin A 96µg 4µg 10%
Selenium 14.5µg 9.1µg 10%
Manganese 0.02mg 0.233mg 9%
Vitamin B5 0.424mg 0.118mg 6%
Potassium 86mg 288mg 6%
Polyunsaturated fat 0.593g 0.003g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 0µg 2%
Vitamin B1 0.037mg 0.012mg 2%
Vitamin E 0.23mg 0mg 2%
Copper 0.03mg 0.05mg 2%
Vitamin C 0mg 0.5mg 1%
Carbs 3.63g 3.64g 0%
Net carbs 3.63g 3.64g N/A
Iron 0.77mg 0.78mg 0%
Sugar 0.73g 3.64g N/A
Choline 15.4mg 13.2mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

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

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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
26%
Romano cheese
20%
Fish sauce
Minerals Daily Need Coverage Score
106%
Romano cheese
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 6418mg)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 17.112g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $4.6)
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

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.