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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

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

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

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.