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Romano cheese vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and fish sandwiches

  • Romano cheese has more calcium, phosphorus, zinc, vitamin B12, and vitamin B2; however, fish sandwiches are higher in vitamin B1 and vitamin B3.
  • Romano cheese covers your daily need for calcium, 103% more than fish sandwiches.
  • Romano cheese has 9 times more saturated fat than fish sandwiches. While romano cheese has 17.115g of saturated fat, fish sandwiches have only 1.949g.
  • The glycemic index of fish sandwiches is higher.

These are the specific foods used in this comparison Cheese, romano and Fast foods, fish sandwich, with tartar sauce.

Infographic

Romano cheese vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +2775.7%
Contains more ZincZinc +426.5%
Contains more PhosphorusPhosphorus +555.2%
Contains more PotassiumPotassium +139.5%
Contains more IronIron +94.8%
Contains more CopperCopper +150%
Contains less SodiumSodium -58%
Contains more ManganeseManganese +1220%
Contains more SeleniumSelenium +24.1%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +164.3%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +64.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +139.1%
Contains more Vitamin B1Vitamin B1 +467.6%
Contains more Vitamin B3Vitamin B3 +2692.2%
Contains more Vitamin KVitamin K +518.2%
Contains more FolateFolate +557.1%
Contains more CholineCholine +87.7%

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +209%
Contains more FatsFats +116.4%
Contains more OtherOther +215.5%
Contains more CarbsCarbs +635.3%
Contains more WaterWater +56.7%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +202%
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +955.1%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Fish sandwich DV% diff.
Calcium 1064mg 37mg 103%
Phosphorus 760mg 116mg 92%
Saturated fat 17.115g 1.949g 69%
Protein 31.8g 10.29g 43%
Polyunsaturated fat 0.593g 6.257g 38%
Sodium 1433mg 602mg 36%
Cholesterol 104mg 35mg 23%
Fats 26.94g 12.45g 22%
Zinc 2.58mg 0.49mg 19%
Vitamin B12 1.12µg 0.68µg 18%
Vitamin B2 0.37mg 0.14mg 18%
Vitamin B1 0.037mg 0.21mg 14%
Vitamin B3 0.077mg 2.15mg 13%
Monounsaturated fat 7.838g 2.595g 13%
Manganese 0.02mg 0.264mg 11%
Vitamin K 2.2µg 13.6µg 10%
Vitamin A 96µg 6µg 10%
Folate 7µg 46µg 10%
Iron 0.77mg 1.5mg 9%
Carbs 3.63g 26.69g 8%
Calories 387kcal 257kcal 7%
Selenium 14.5µg 18µg 6%
Copper 0.03mg 0.075mg 5%
Fiber 0g 1g 4%
Potassium 86mg 206mg 4%
Magnesium 41mg 25mg 4%
Choline 15.4mg 28.9mg 2%
Vitamin E 0.23mg 0.55mg 2%
Vitamin D 0.5µg 0.2µg 2%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B6 0.085mg 0.07mg 1%
Vitamin D 20IU 9IU 1%
Vitamin B5 0.424mg 0.37mg 1%
Net carbs 3.63g 25.69g N/A
Sugar 0.73g 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

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

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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
27%
Fish sandwich
Minerals Daily Need Coverage Score
106%
Romano cheese
40%
Fish sandwich

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 2.8g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Fish sandwich
Fish sandwich is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Fish sandwich
Fish sandwich contains less Sodium (difference - 831mg)
Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 15.166g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $4.6)
Which food is richer in minerals?
?
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?
?
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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.