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  6. Romano cheese vs. Lobster Raw

Romano cheese vs. Lobster Raw — In-Depth Nutrition Comparison

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A recap on the differences between romano cheese and lobster Raw

  • Romano cheese is higher in calcium, phosphorus, and vitamin B2, yet lobster Raw is higher in copper, selenium, vitamin B5, choline, and vitamin B3.
  • Lobster Raw covers your daily copper needs 147% more than romano cheese.
  • Romano cheese contains 95 times more saturated fat than lobster Raw. While romano cheese contains 17.115g of saturated fat, lobster Raw contains only 0.181g.
  • The glycemic index of lobster Raw is lower.

Food varieties used in this article are Cheese, romano and Crustaceans, lobster, northern, raw.

Infographic

Romano cheese vs Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more CalciumCalcium +1166.7%
Contains more IronIron +196.2%
Contains more PhosphorusPhosphorus +372%
Contains more PotassiumPotassium +132.6%
Contains more CopperCopper +4396.7%
Contains more ZincZinc +36.8%
Contains less SodiumSodium -70.5%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +338.6%
~equal in Magnesium ~38mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +2542.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +278.3%
Contains more Vitamin B3Vitamin B3 +1966.2%
Contains more Vitamin B5Vitamin B5 +241.7%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin B12Vitamin B12 +11.6%
Contains more FolateFolate +42.9%
Contains more CholineCholine +356.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Lobster Raw DV% diff.
Copper 0.03mg 1.349mg 147%
Calcium 1064mg 84mg 98%
Selenium 14.5µg 63.6µg 89%
Phosphorus 760mg 161mg 86%
Saturated fat 17.115g 0.181g 77%
Sodium 1433mg 423mg 44%
Fats 26.94g 0.75g 40%
Protein 31.8g 16.52g 31%
Vitamin B2 0.37mg 0.014mg 27%
Vitamin B5 0.424mg 1.449mg 21%
Monounsaturated fat 7.838g 0.22g 19%
Calories 387kcal 77kcal 16%
Vitamin A 96µg 1µg 11%
Choline 15.4mg 70.3mg 10%
Vitamin B3 0.077mg 1.591mg 9%
Zinc 2.58mg 3.53mg 9%
Cholesterol 104mg 127mg 8%
Iron 0.77mg 0.26mg 6%
Vitamin B12 1.12µg 1.25µg 5%
Vitamin E 0.23mg 0.87mg 4%
Vitamin D 0.5µg 0µg 3%
Potassium 86mg 200mg 3%
Vitamin K 2.2µg 0µg 2%
Manganese 0.02mg 0.056mg 2%
Polyunsaturated fat 0.593g 0.296g 2%
Vitamin D 20IU 1IU 2%
Folate 7µg 10µg 1%
Carbs 3.63g 0g 1%
Vitamin B6 0.085mg 0.104mg 1%
Magnesium 41mg 38mg 1%
Vitamin B1 0.037mg 0.02mg 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Trans fat 0.011g N/A
Tryptophan 0.429mg 0.215mg 0%
Threonine 1.171mg 0.654mg 0%
Isoleucine 1.685mg 0.723mg 0%
Leucine 3.071mg 1.197mg 0%
Lysine 2.941mg 1.24mg 0%
Methionine 0.852mg 0.413mg 0%
Phenylalanine 1.71mg 0.68mg 0%
Valine 2.183mg 0.741mg 0%
Histidine 1.231mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more ProteinProtein +92.5%
Contains more FatsFats +3492%
Contains more CarbsCarbs +∞%
Contains more OtherOther +277.5%
Contains more WaterWater +161.9%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +3462.7%
Contains more Poly. FatPolyunsaturated fat +100.3%
Contains less Sat. FatSaturated fat -98.9%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.