Romano cheese vs. Mussels — In-Depth Nutrition Comparison
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Summary of differences between romano cheese and mussels
- Romano cheese has more calcium and phosphorus; however, mussels is higher in vitamin B12, manganese, selenium, iron, vitamin B1, and vitamin B3.
- Mussels covers your daily need for vitamin B12, 953% more than romano cheese.
- Romano cheese has 32 times more calcium than mussels. While romano cheese has 1064mg of calcium, mussels has only 33mg.
- Mussels has less saturated fat.
- The glycemic index of mussels is higher.
These are the specific foods used in this comparison Cheese, romano and Mollusks, mussel, blue, cooked, moist heat.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +3124.2% |
| Contains more PhosphorusPhosphorus | +166.7% |
| Contains more PotassiumPotassium | +211.6% |
| Contains more IronIron | +772.7% |
| Contains more CopperCopper | +396.7% |
| Contains less SodiumSodium | -74.2% |
| Contains more ManganeseManganese | +33900% |
| Contains more SeleniumSelenium | +517.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +710.8% |
| Contains more Vitamin B2Vitamin B2 | +13.5% |
| Contains more Vitamin B3Vitamin B3 | +3796.1% |
| Contains more Vitamin B5Vitamin B5 | +124.1% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more Vitamin B12Vitamin B12 | +2042.9% |
| Contains more FolateFolate | +985.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
23.8 g
Fats:
4.48 g
Carbs:
7.39 g
Water:
61.15 g
Other:
3.18 g
| Contains more ProteinProtein | +33.6% |
| Contains more FatsFats | +501.3% |
| Contains more OtherOther | +111.3% |
| Contains more CarbsCarbs | +103.6% |
| Contains more WaterWater | +97.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
0.85 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
1.212 g
| Contains more Mono. FatMonounsaturated fat | +673% |
| Contains less Sat. FatSaturated fat | -95% |
| Contains more Poly. FatPolyunsaturated fat | +104.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.12µg | 24µg | 953% |
| Manganese | 0.02mg | 6.8mg | 295% |
| Selenium | 14.5µg | 89.6µg | 137% |
| Calcium | 1064mg | 33mg | 103% |
| Saturated fat | 17.115g | 0.85g | 74% |
| Iron | 0.77mg | 6.72mg | 74% |
| Phosphorus | 760mg | 285mg | 68% |
| Sodium | 1433mg | 369mg | 46% |
| Fats | 26.94g | 4.48g | 35% |
| Vitamin B1 | 0.037mg | 0.3mg | 22% |
| Vitamin B3 | 0.077mg | 3mg | 18% |
| Monounsaturated fat | 7.838g | 1.014g | 17% |
| Folate | 7µg | 76µg | 17% |
| Cholesterol | 104mg | 56mg | 16% |
| Protein | 31.8g | 23.8g | 16% |
| Vitamin C | 0mg | 13.6mg | 15% |
| Copper | 0.03mg | 0.149mg | 13% |
| Calories | 387kcal | 172kcal | 11% |
| Vitamin B5 | 0.424mg | 0.95mg | 11% |
| Potassium | 86mg | 268mg | 5% |
| Polyunsaturated fat | 0.593g | 1.212g | 4% |
| Vitamin B2 | 0.37mg | 0.42mg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Vitamin E | 0.23mg | 2% | |
| Vitamin K | 2.2µg | 2% | |
| Vitamin A | 96µg | 91µg | 1% |
| Zinc | 2.58mg | 2.67mg | 1% |
| Vitamin B6 | 0.085mg | 0.1mg | 1% |
| Magnesium | 41mg | 37mg | 1% |
| Carbs | 3.63g | 7.39g | 1% |
| Net carbs | 3.63g | 7.39g | N/A |
| Sugar | 0.73g | N/A | |
| Tryptophan | 0.429mg | 0.267mg | 0% |
| Threonine | 1.171mg | 1.025mg | 0% |
| Isoleucine | 1.685mg | 1.036mg | 0% |
| Leucine | 3.071mg | 1.676mg | 0% |
| Lysine | 2.941mg | 1.779mg | 0% |
| Methionine | 0.852mg | 0.537mg | 0% |
| Phenylalanine | 1.71mg | 0.853mg | 0% |
| Valine | 2.183mg | 1.04mg | 0% |
| Histidine | 1.231mg | 0.457mg | 0% |
| Omega-3 - EPA | 0g | 0.276g | N/A |
| Omega-3 - DHA | 0g | 0.506g | N/A |
| Omega-3 - DPA | 0g | 0.044g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
265%
Minerals Daily Need Coverage Score
106%
198%
Comparison summary
Which food is lower in glycemic index?
Romano cheese is lower in glycemic index (difference - 23)
Which food is cheaper?
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Mussels is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Mussels is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Mussels contains less Sodium (difference - 1064mg)
Which food is lower in Saturated fat?
Mussels is lower in Saturated fat (difference - 16.265g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.