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  6. Romano cheese vs. Roe

Romano cheese vs. Roe — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and roe

  • Romano cheese is higher in calcium and phosphorus, yet roe is higher in vitamin B12, selenium, vitamin B2, folate, and vitamin B1.
  • Roe covers your daily vitamin B12 needs 434% more than romano cheese.
  • Romano cheese contains 38 times more calcium than roe. While romano cheese contains 1064mg of calcium, roe contains only 28mg.
  • The amount of sodium in roe is lower.

Food varieties used in this article are Cheese, romano and Fish, roe, mixed species, cooked, dry heat.

Infographic

Romano cheese vs Roe 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%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +3700%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +47.6%
Contains more ManganeseManganese +53.8%
Contains more PotassiumPotassium +229.1%
Contains more CopperCopper +326.7%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +256.6%
~equal in Iron ~0.77mg

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
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 +648.6%
Contains more Vitamin B2Vitamin B2 +156.5%
Contains more Vitamin B3Vitamin B3 +2746.8%
Contains more Vitamin B5Vitamin B5 +172.2%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more Vitamin B12Vitamin B12 +930.4%
Contains more FolateFolate +1214.3%
~equal in Vitamin A ~91µg

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
Roe
Roe
1
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +227.3%
Contains more CarbsCarbs +89.1%
Contains more OtherOther +158.5%
Contains more WaterWater +89.7%
~equal in Protein ~28.62g

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +268.2%
Contains less Sat. FatSaturated fat -89.1%
Contains more Poly. FatPolyunsaturated fat +474%

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 Roe
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Roe DV% diff.
Vitamin B12 1.12µg 11.54µg 434%
Cholesterol 104mg 479mg 125%
Calcium 1064mg 28mg 104%
Saturated fat 17.115g 1.866g 69%
Selenium 14.5µg 51.7µg 68%
Sodium 1433mg 117mg 57%
Vitamin B2 0.37mg 0.949mg 45%
Phosphorus 760mg 515mg 35%
Fats 26.94g 8.23g 29%
Folate 7µg 92µg 21%
Vitamin B1 0.037mg 0.277mg 20%
Polyunsaturated fat 0.593g 3.404g 19%
Vitamin C 0mg 16.4mg 18%
Vitamin B5 0.424mg 1.154mg 15%
Monounsaturated fat 7.838g 2.129g 14%
Vitamin B3 0.077mg 2.192mg 13%
Zinc 2.58mg 1.28mg 12%
Copper 0.03mg 0.128mg 11%
Calories 387kcal 204kcal 9%
Vitamin B6 0.085mg 0.185mg 8%
Protein 31.8g 28.62g 6%
Potassium 86mg 283mg 6%
Magnesium 41mg 26mg 4%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Carbs 3.63g 1.92g 1%
Vitamin A 96µg 91µg 1%
Net carbs 3.63g 1.92g N/A
Iron 0.77mg 0.77mg 0%
Sugar 0.73g N/A
Manganese 0.02mg 0.013mg 0%
Tryptophan 0.429mg 0.375mg 0%
Threonine 1.171mg 1.305mg 0%
Isoleucine 1.685mg 1.465mg 0%
Leucine 3.071mg 2.509mg 0%
Lysine 2.941mg 2.179mg 0%
Methionine 0.852mg 0.71mg 0%
Phenylalanine 1.71mg 1.401mg 0%
Valine 2.183mg 1.676mg 0%
Histidine 1.231mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Romano cheese
157%
Roe
Minerals Daily Need Coverage Score
106%
Romano cheese
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 375mg)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $95.4)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 1316mg)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 15.249g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.