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  6. Romano cheese vs. Halibut raw

Romano cheese vs. Halibut raw — In-Depth Nutrition Comparison

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What are the main differences between romano cheese and halibut raw?

  • Romano cheese is richer in calcium, phosphorus, vitamin B2, and zinc, while halibut raw is higher in vitamin D, selenium, and vitamin B6.
  • Halibut raw's daily need coverage for vitamin D is 179% higher.
  • Halibut raw has 355 times less calcium than romano cheese. Romano cheese has 1064mg of calcium, while halibut raw has 3mg.
  • Halibut raw is lower in sodium.
  • Romano cheese has a higher glycemic index (27) than halibut raw (0).

We used Cheese, romano and Fish, halibut, Greenland, raw types in this comparison.

Infographic

Romano cheese vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +35366.7%
Contains more IronIron +16.7%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +363.4%
Contains more ManganeseManganese +66.7%
Contains more PotassiumPotassium +211.6%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +151.7%
~equal in Copper ~0.03mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin AVitamin A +585.7%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin B12Vitamin B12 +12%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +600%
Contains more Vitamin EVitamin E +217.4%
Contains more Vitamin DVitamin D +5380%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +1848.1%
Contains more Vitamin B6Vitamin B6 +394.1%
Contains more CholineCholine +301.3%
~equal in Vitamin C ~0mg

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +121.3%
Contains more FatsFats +94.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +342.1%
Contains more WaterWater +127.3%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Poly. FatPolyunsaturated fat +130.5%
~equal in Monounsaturated fat ~8.378g

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 Halibut raw
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 Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Halibut raw DV% diff.
Vitamin D 0.5µg 27.4µg 135%
Vitamin D 20IU 1097IU 135%
Calcium 1064mg 3mg 106%
Phosphorus 760mg 164mg 85%
Saturated fat 17.115g 2.419g 67%
Sodium 1433mg 80mg 59%
Selenium 14.5µg 36.5µg 40%
Protein 31.8g 14.37g 35%
Vitamin B6 0.085mg 0.42mg 26%
Vitamin B2 0.37mg 0.08mg 22%
Zinc 2.58mg 0.4mg 20%
Fats 26.94g 13.84g 20%
Cholesterol 104mg 46mg 19%
Calories 387kcal 186kcal 10%
Vitamin A 96µg 14µg 9%
Vitamin B3 0.077mg 1.5mg 9%
Choline 15.4mg 61.8mg 8%
Potassium 86mg 268mg 5%
Vitamin B12 1.12µg 1µg 5%
Polyunsaturated fat 0.593g 1.367g 5%
Magnesium 41mg 26mg 4%
Vitamin B5 0.424mg 0.25mg 3%
Vitamin E 0.23mg 0.73mg 3%
Vitamin B1 0.037mg 0.06mg 2%
Vitamin K 2.2µg 0.1µg 2%
Folate 7µg 1µg 2%
Monounsaturated fat 7.838g 8.378g 1%
Iron 0.77mg 0.66mg 1%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Copper 0.03mg 0.03mg 0%
Manganese 0.02mg 0.012mg 0%
Tryptophan 0.429mg 0.161mg 0%
Threonine 1.171mg 0.63mg 0%
Isoleucine 1.685mg 0.662mg 0%
Leucine 3.071mg 1.168mg 0%
Lysine 2.941mg 1.32mg 0%
Methionine 0.852mg 0.425mg 0%
Phenylalanine 1.71mg 0.561mg 0%
Valine 2.183mg 0.74mg 0%
Histidine 1.231mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Halibut raw
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
26%
Romano cheese
59%
Halibut raw
Minerals Daily Need Coverage Score
106%
Romano cheese
37%
Halibut raw

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 - $0.4)
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 58mg)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 1353mg)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 14.696g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
?
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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.