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  6. Romano cheese vs. Shark raw

Romano cheese vs. Shark raw — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and shark raw

  • Romano cheese has more calcium, phosphorus, vitamin B2, and zinc; however, shark raw is higher in selenium, vitamin B6, and vitamin B3.
  • Romano cheese covers your daily need for calcium, 103% more than shark raw.
  • Romano cheese has 19 times more saturated fat than shark raw. While romano cheese has 17.115g of saturated fat, shark raw has only 0.925g.
  • The glycemic index of romano cheese is higher.

These are the specific foods used in this comparison Cheese, romano and Fish, shark, mixed species, raw.

Infographic

Romano cheese vs Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more CalciumCalcium +3029.4%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +261.9%
Contains more ManganeseManganese +33.3%
Contains more MagnesiumMagnesium +19.5%
Contains more PotassiumPotassium +86%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +151.7%
~equal in Iron ~0.84mg
~equal in Copper ~0.033mg

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin AVitamin A +37.1%
Contains more Vitamin B2Vitamin B2 +496.8%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +133.3%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B1Vitamin B1 +13.5%
Contains more Vitamin B3Vitamin B3 +3715.6%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more Vitamin B12Vitamin B12 +33%
Contains more CholineCholine +322.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Shark raw DV% diff.
Calcium 1064mg 34mg 103%
Phosphorus 760mg 210mg 79%
Saturated fat 17.115g 0.925g 74%
Sodium 1433mg 79mg 59%
Selenium 14.5µg 36.5µg 40%
Fats 26.94g 4.51g 35%
Vitamin B2 0.37mg 0.062mg 24%
Vitamin B6 0.085mg 0.4mg 24%
Protein 31.8g 20.98g 22%
Zinc 2.58mg 0.43mg 20%
Cholesterol 104mg 51mg 18%
Vitamin B3 0.077mg 2.938mg 18%
Monounsaturated fat 7.838g 1.808g 15%
Vitamin B12 1.12µg 1.49µg 15%
Calories 387kcal 130kcal 13%
Choline 15.4mg 65mg 9%
Vitamin E 0.23mg 1mg 5%
Vitamin B5 0.424mg 0.695mg 5%
Polyunsaturated fat 0.593g 1.195g 4%
Vitamin A 96µg 70µg 3%
Potassium 86mg 160mg 2%
Magnesium 41mg 49mg 2%
Vitamin K 2.2µg 0.1µg 2%
Carbs 3.63g 0g 1%
Vitamin D 0.5µg 0.6µg 1%
Iron 0.77mg 0.84mg 1%
Vitamin D 20IU 24IU 1%
Folate 7µg 3µg 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Copper 0.03mg 0.033mg 0%
Manganese 0.02mg 0.015mg 0%
Vitamin B1 0.037mg 0.042mg 0%
Tryptophan 0.429mg 0.235mg 0%
Threonine 1.171mg 0.92mg 0%
Isoleucine 1.685mg 0.967mg 0%
Leucine 3.071mg 1.705mg 0%
Lysine 2.941mg 1.926mg 0%
Methionine 0.852mg 0.621mg 0%
Phenylalanine 1.71mg 0.819mg 0%
Valine 2.183mg 1.081mg 0%
Histidine 1.231mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g 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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more ProteinProtein +51.6%
Contains more FatsFats +497.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +622.6%
Contains more WaterWater +138%

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +333.5%
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +101.5%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.