Romano cheese vs. Salami — In-Depth Nutrition Comparison
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What are the differences between romano cheese and salami?
- Romano cheese is higher in calcium and phosphorus; however, salami is richer in manganese, vitamin B3, copper, selenium, vitamin B6, vitamin B1, and vitamin B12.
- Romano cheese's daily need coverage for calcium is 105% more.
- Salami contains 4 times less phosphorus than romano cheese. Romano cheese contains 760mg of phosphorus, while salami contains 191mg.
- Salami has less saturated fat.
We used Cheese, romano and Salami, cooked, beef, and pork types in this article.
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 | +115.8% |
| Contains more CalciumCalcium | +6993.3% |
| Contains more PhosphorusPhosphorus | +297.9% |
| Contains less SodiumSodium | -17.6% |
| Contains more PotassiumPotassium | +267.4% |
| Contains more IronIron | +102.6% |
| Contains more CopperCopper | +1090% |
| Contains more ZincZinc | +13.6% |
| Contains more ManganeseManganese | +4790% |
| Contains more SeleniumSelenium | +115.9% |
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 AVitamin A | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +891.9% |
| Contains more Vitamin B3Vitamin B3 | +7761% |
| Contains more Vitamin B5Vitamin B5 | +183.3% |
| Contains more Vitamin B6Vitamin B6 | +440% |
| Contains more Vitamin B12Vitamin B12 | +35.7% |
| Contains more Vitamin KVitamin K | +45.5% |
| Contains more CholineCholine | +507.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1064mg | 15mg | 105% |
| Phosphorus | 760mg | 191mg | 81% |
| Manganese | 0.02mg | 0.978mg | 42% |
| Vitamin B3 | 0.077mg | 6.053mg | 37% |
| Copper | 0.03mg | 0.357mg | 36% |
| Saturated fat | 17.115g | 9.316g | 35% |
| Selenium | 14.5µg | 31.3µg | 31% |
| Vitamin B6 | 0.085mg | 0.459mg | 29% |
| Vitamin B1 | 0.037mg | 0.367mg | 28% |
| Protein | 31.8g | 21.85g | 20% |
| Vitamin B12 | 1.12µg | 1.52µg | 17% |
| Vitamin B5 | 0.424mg | 1.201mg | 16% |
| Choline | 15.4mg | 93.5mg | 14% |
| Sodium | 1433mg | 1740mg | 13% |
| Polyunsaturated fat | 0.593g | 2.529g | 13% |
| Vitamin A | 96µg | 0µg | 11% |
| Iron | 0.77mg | 1.56mg | 10% |
| Monounsaturated fat | 7.838g | 11.127g | 8% |
| Potassium | 86mg | 316mg | 7% |
| Magnesium | 41mg | 19mg | 5% |
| Cholesterol | 104mg | 89mg | 5% |
| Calories | 387kcal | 336kcal | 3% |
| Vitamin D | 0.5µg | 1µg | 3% |
| Zinc | 2.58mg | 2.93mg | 3% |
| Vitamin D | 20IU | 41IU | 3% |
| Fats | 26.94g | 25.9g | 2% |
| Vitamin B2 | 0.37mg | 0.357mg | 1% |
| Vitamin K | 2.2µg | 3.2µg | 1% |
| Folate | 7µg | 3µg | 1% |
| Carbs | 3.63g | 2.4g | 0% |
| Net carbs | 3.63g | 2.4g | N/A |
| Sugar | 0.73g | 0.96g | N/A |
| Vitamin E | 0.23mg | 0.22mg | 0% |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.429mg | 0.114mg | 0% |
| Threonine | 1.171mg | 0.521mg | 0% |
| Isoleucine | 1.685mg | 0.675mg | 0% |
| Leucine | 3.071mg | 0.929mg | 0% |
| Lysine | 2.941mg | 1.107mg | 0% |
| Methionine | 0.852mg | 0.301mg | 0% |
| Phenylalanine | 1.71mg | 0.481mg | 0% |
| Valine | 2.183mg | 0.668mg | 0% |
| Histidine | 1.231mg | 0.359mg | 0% |
| Omega-3 - ALA | 0.126g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.084g | N/A | |
| Omega-6 - Linoleic acid | 2.104g | 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:
21.85 g
Fats:
25.9 g
Carbs:
2.4 g
Water:
45.19 g
Other:
4.66 g
| Contains more ProteinProtein | +45.5% |
| Contains more CarbsCarbs | +51.3% |
| Contains more OtherOther | +44.2% |
| Contains more WaterWater | +46.2% |
~equal in
Fats
~25.9g
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
9.316 g
Monounsaturated fat:
Mono. Fat
11.127 g
Polyunsaturated fat:
Poly. Fat
2.529 g
| Contains less Sat. FatSaturated fat | -45.6% |
| Contains more Mono. FatMonounsaturated fat | +42% |
| Contains more Poly. FatPolyunsaturated fat | +326.5% |
