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  6. Romano cheese vs. Rainbow trout

Romano cheese vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Romano cheese and Rainbow trout different?

  • Romano cheese is richer in Calcium, Phosphorus, and Vitamin B2, while Rainbow trout is higher in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B5, and Vitamin B6.
  • Rainbow trout covers your daily need of Vitamin B12 133% more than Romano cheese.
  • Romano cheese contains 43 times more Calcium than Rainbow trout. Romano cheese contains 1064mg of Calcium, while Rainbow trout contains 25mg.
  • Rainbow trout is lower in Sodium.

Cheese, romano and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Romano cheese vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +4156%
Contains more IronIron +148.4%
Contains more ZincZinc +473.3%
Contains more PhosphorusPhosphorus +236.3%
Contains more ManganeseManganese +81.8%
Contains more PotassiumPotassium +338.4%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +62.8%

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.
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% 25% 4.6% 15% 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 9.7% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin AVitamin A +48.2%
Contains more Vitamin B2Vitamin B2 +311.1%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +917.4%
Contains more Vitamin DVitamin D +3080%
Contains more Vitamin B1Vitamin B1 +224.3%
Contains more Vitamin B3Vitamin B3 +7129.9%
Contains more Vitamin B5Vitamin B5 +293.2%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +283.9%
Contains more FolateFolate +57.1%
Contains more CholineCholine +322.1%

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +59.5%
Contains more FatsFats +335.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +8300%
Contains more WaterWater +138.8%

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
28% 41% 31%
Saturated Fat: Sat. Fat 1.383 g
Monounsaturated Fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated Fat +296.1%
Contains less Sat. FatSaturated Fat -91.9%
Contains more Poly. FatPolyunsaturated fat +154.1%

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 Rainbow trout
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Romano cheese Rainbow trout Opinion
Calories 387kcal 141kcal Romano cheese
Protein 31.8g 19.94g Romano cheese
Fats 26.94g 6.18g Romano cheese
Vitamin C 0mg 2.9mg Rainbow trout
Net carbs 3.63g 0g Romano cheese
Carbs 3.63g 0g Romano cheese
Cholesterol 104mg 59mg Rainbow trout
Vitamin D 20IU 635IU Rainbow trout
Magnesium 41mg 25mg Romano cheese
Calcium 1064mg 25mg Romano cheese
Potassium 86mg 377mg Rainbow trout
Iron 0.77mg 0.31mg Romano cheese
Sugar 0.73g 0g Rainbow trout
Copper 0.03mg 0.046mg Rainbow trout
Zinc 2.58mg 0.45mg Romano cheese
Phosphorus 760mg 226mg Romano cheese
Sodium 1433mg 51mg Rainbow trout
Vitamin A 415IU 280IU Romano cheese
Vitamin A 96µg 84µg Romano cheese
Vitamin E 0.23mg 2.34mg Rainbow trout
Vitamin D 0.5µg 15.9µg Rainbow trout
Manganese 0.02mg 0.011mg Romano cheese
Selenium 14.5µg 23.6µg Rainbow trout
Vitamin B1 0.037mg 0.12mg Rainbow trout
Vitamin B2 0.37mg 0.09mg Romano cheese
Vitamin B3 0.077mg 5.567mg Rainbow trout
Vitamin B5 0.424mg 1.667mg Rainbow trout
Vitamin B6 0.085mg 0.34mg Rainbow trout
Vitamin B12 1.12µg 4.3µg Rainbow trout
Vitamin K 2.2µg 0.1µg Romano cheese
Folate 7µg 11µg Rainbow trout
Trans Fat 0.047g Romano cheese
Choline 15.4mg 65mg Rainbow trout
Saturated Fat 17.115g 1.383g Rainbow trout
Monounsaturated Fat 7.838g 1.979g Romano cheese
Polyunsaturated fat 0.593g 1.507g Rainbow trout
Tryptophan 0.429mg 0.234mg Romano cheese
Threonine 1.171mg 0.915mg Romano cheese
Isoleucine 1.685mg 0.962mg Romano cheese
Leucine 3.071mg 1.696mg Romano cheese
Lysine 2.941mg 1.916mg Romano cheese
Methionine 0.852mg 0.618mg Romano cheese
Phenylalanine 1.71mg 0.815mg Romano cheese
Valine 2.183mg 1.075mg Romano cheese
Histidine 1.231mg 0.614mg Romano cheese
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Romano cheese
113%
Rainbow trout
Minerals Daily Need Coverage Score
106%
Romano cheese
33%
Rainbow trout

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 45mg)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1382mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 15.732g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.