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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
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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 Iron +148.4%
Contains more Calcium +4156%
Contains more Magnesium +64%
Contains more Zinc +473.3%
Contains more Phosphorus +236.3%
Contains more Potassium +338.4%
Contains more Copper +53.3%
Contains less Sodium -96.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Contains more Iron +148.4%
Contains more Calcium +4156%
Contains more Magnesium +64%
Contains more Zinc +473.3%
Contains more Phosphorus +236.3%
Contains more Potassium +338.4%
Contains more Copper +53.3%
Contains less Sodium -96.4%

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 +48.2%
Contains more Vitamin B2 +311.1%
Contains more Vitamin K +2100%
Contains more Vitamin C +∞%
Contains more Vitamin E +917.4%
Contains more Vitamin D +3080%
Contains more Vitamin B1 +224.3%
Contains more Vitamin B3 +7129.9%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +300%
Contains more Vitamin B12 +283.9%
Contains more Folate +57.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Contains more Vitamin A +48.2%
Contains more Vitamin B2 +311.1%
Contains more Vitamin K +2100%
Contains more Vitamin C +∞%
Contains more Vitamin E +917.4%
Contains more Vitamin D +3080%
Contains more Vitamin B1 +224.3%
Contains more Vitamin B3 +7129.9%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +300%
Contains more Vitamin B12 +283.9%
Contains more Folate +57.1%

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
119
Rainbow trout
Mineral Summary Score
122
Romano cheese
25
Rainbow trout

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
120%
Rainbow trout
Carbohydrates
4%
Romano cheese
0%
Rainbow trout
Fats
124%
Romano cheese
29%
Rainbow trout

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 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

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

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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

All nutrients comparison - raw data values

Nutrient Romano cheese Rainbow trout Opinion
Calories 387 141 Romano cheese
Protein 31.8 19.94 Romano cheese
Fats 26.94 6.18 Romano cheese
Vitamin C 0 2.9 Rainbow trout
Carbs 3.63 0 Romano cheese
Cholesterol 104 59 Rainbow trout
Vitamin D 20 635 Rainbow trout
Iron 0.77 0.31 Romano cheese
Calcium 1064 25 Romano cheese
Potassium 86 377 Rainbow trout
Magnesium 41 25 Romano cheese
Sugar 0.73 0 Rainbow trout
Fiber 0 0
Copper 0.03 0.046 Rainbow trout
Zinc 2.58 0.45 Romano cheese
Starch
Phosphorus 760 226 Romano cheese
Sodium 1433 51 Rainbow trout
Vitamin A 415 280 Romano cheese
Vitamin E 0.23 2.34 Rainbow trout
Vitamin D 0.5 15.9 Rainbow trout
Vitamin B1 0.037 0.12 Rainbow trout
Vitamin B2 0.37 0.09 Romano cheese
Vitamin B3 0.077 5.567 Rainbow trout
Vitamin B5 0.424 1.667 Rainbow trout
Vitamin B6 0.085 0.34 Rainbow trout
Vitamin B12 1.12 4.3 Rainbow trout
Vitamin K 2.2 0.1 Romano cheese
Folate 7 11 Rainbow trout
Trans Fat 0.047 Romano cheese
Saturated Fat 17.115 1.383 Rainbow trout
Monounsaturated Fat 7.838 1.979 Romano cheese
Polyunsaturated fat 0.593 1.507 Rainbow trout
Tryptophan 0.429 0.234 Romano cheese
Threonine 1.171 0.915 Romano cheese
Isoleucine 1.685 0.962 Romano cheese
Leucine 3.071 1.696 Romano cheese
Lysine 2.941 1.916 Romano cheese
Methionine 0.852 0.618 Romano cheese
Phenylalanine 1.71 0.815 Romano cheese
Valine 2.183 1.075 Romano cheese
Histidine 1.231 0.614 Romano cheese
Fructose

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. 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.