Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Romano cheese
  5. Compare
  6. Romano cheese vs. Pacific saury raw

Romano cheese vs. Pacific saury raw — In-Depth Nutrition Comparison

Compare

Significant differences between romano cheese and pacific saury raw

  • Romano cheese has more calcium, phosphorus, vitamin B2, and zinc; however, pacific saury raw is richer in vitamin B12, vitamin B3, and vitamin D.
  • Romano cheese covers your daily calcium needs 101% more than pacific saury raw.
  • Pacific saury raw has 145 times less saturated fat than romano cheese. Romano cheese has 17.115g of saturated fat, while pacific saury raw has 0.118g.
  • Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Cheese, romano and Fish, pike, northern, raw.

Infographic

Romano cheese vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +32.3%
Contains more CalciumCalcium +1766.7%
Contains more IronIron +40%
Contains more ZincZinc +285.1%
Contains more PhosphorusPhosphorus +245.5%
Contains more SeleniumSelenium +15.1%
Contains more PotassiumPotassium +201.2%
Contains more CopperCopper +70%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1100%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B2Vitamin B2 +487.3%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +56.8%
Contains more Vitamin B3Vitamin B3 +2887%
Contains more Vitamin B5Vitamin B5 +76.9%
Contains more Vitamin B6Vitamin B6 +37.6%
Contains more Vitamin B12Vitamin B12 +78.6%
Contains more FolateFolate +114.3%
Contains more CholineCholine +322.1%

All nutrients comparison - raw data values

Nutrient Romano cheese Pacific saury raw DV% diff.
Calcium 1064mg 57mg 101%
Saturated fat 17.115g 0.118g 77%
Phosphorus 760mg 220mg 77%
Sodium 1433mg 39mg 61%
Fats 26.94g 0.69g 40%
Vitamin B12 1.12µg 2µg 37%
Protein 31.8g 19.26g 25%
Vitamin B2 0.37mg 0.063mg 24%
Cholesterol 104mg 39mg 22%
Monounsaturated fat 7.838g 0.157g 19%
Zinc 2.58mg 0.67mg 17%
Calories 387kcal 88kcal 15%
Vitamin B3 0.077mg 2.3mg 14%
Manganese 0.02mg 0.24mg 10%
Vitamin D 0.5µg 2.5µg 10%
Vitamin D 20IU 99IU 10%
Choline 15.4mg 65mg 9%
Vitamin A 96µg 21µg 8%
Vitamin B5 0.424mg 0.75mg 7%
Potassium 86mg 259mg 5%
Vitamin C 0mg 3.8mg 4%
Iron 0.77mg 0.55mg 3%
Polyunsaturated fat 0.593g 0.202g 3%
Selenium 14.5µg 12.6µg 3%
Folate 7µg 15µg 2%
Vitamin K 2.2µg 0.1µg 2%
Copper 0.03mg 0.051mg 2%
Vitamin B1 0.037mg 0.058mg 2%
Magnesium 41mg 31mg 2%
Vitamin B6 0.085mg 0.117mg 2%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Vitamin E 0.23mg 0.2mg 0%
Tryptophan 0.429mg 0.216mg 0%
Threonine 1.171mg 0.844mg 0%
Isoleucine 1.685mg 0.887mg 0%
Leucine 3.071mg 1.565mg 0%
Lysine 2.941mg 1.768mg 0%
Methionine 0.852mg 0.57mg 0%
Phenylalanine 1.71mg 0.752mg 0%
Valine 2.183mg 0.992mg 0%
Histidine 1.231mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +65.1%
Contains more FatsFats +3804.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +494.7%
Contains more WaterWater +155.3%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +4892.4%
Contains more Poly. FatPolyunsaturated fat +193.6%
Contains less Sat. FatSaturated fat -99.3%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.