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
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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 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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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% |
