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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 of 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.

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.
Romano cheese
Romano cheese
4
:
6
Shark raw
Shark raw
Contains more Calcium +3029.4%
Contains more Phosphorus +261.9%
Contains more Zinc +500%
Contains more Manganese +33.3%
Contains more Magnesium +19.5%
Contains more Potassium +86%
Contains less Sodium -94.5%
Contains more Selenium +151.7%
Equal in Iron - 0.84
Equal in Copper - 0.033
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Shark raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Contains more Calcium +3029.4%
Contains more Phosphorus +261.9%
Contains more Zinc +500%
Contains more Manganese +33.3%
Contains more Magnesium +19.5%
Contains more Potassium +86%
Contains less Sodium -94.5%
Contains more Selenium +151.7%
Equal in Iron - 0.84
Equal in Copper - 0.033

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.
Romano cheese
Romano cheese
4
:
7
Shark raw
Shark raw
Contains more Vitamin A +78.1%
Contains more Vitamin B2 +496.8%
Contains more Folate +133.3%
Contains more Vitamin K +2100%
Contains more Vitamin E +334.8%
Contains more Vitamin D +20%
Contains more Vitamin B1 +13.5%
Contains more Vitamin B3 +3715.6%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +370.6%
Contains more Vitamin B12 +33%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Shark raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 1%
Contains more Vitamin A +78.1%
Contains more Vitamin B2 +496.8%
Contains more Folate +133.3%
Contains more Vitamin K +2100%
Contains more Vitamin E +334.8%
Contains more Vitamin D +20%
Contains more Vitamin B1 +13.5%
Contains more Vitamin B3 +3715.6%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +370.6%
Contains more Vitamin B12 +33%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Shark raw
Shark raw
Contains more Protein +51.6%
Contains more Fats +497.3%
Contains more Carbs +∞%
Contains more Other +622.6%
Contains more Water +138%
Romano cheese
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
Shark raw
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more Protein +51.6%
Contains more Fats +497.3%
Contains more Carbs +∞%
Contains more Other +622.6%
Contains more Water +138%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Shark raw
Shark raw
Contains more Monounsaturated Fat +333.5%
Contains less Saturated Fat -94.6%
Contains more Polyunsaturated fat +101.5%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Shark raw
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Contains more Monounsaturated Fat +333.5%
Contains less Saturated Fat -94.6%
Contains more Polyunsaturated fat +101.5%

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 Shark raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Shark raw Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 20.98g Romano cheese
Fats 26.94g 4.51g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 130kcal Romano cheese
Sugar 0.73g 0g Shark raw
Calcium 1064mg 34mg Romano cheese
Iron 0.77mg 0.84mg Shark raw
Magnesium 41mg 49mg Shark raw
Phosphorus 760mg 210mg Romano cheese
Potassium 86mg 160mg Shark raw
Sodium 1433mg 79mg Shark raw
Zinc 2.58mg 0.43mg Romano cheese
Copper 0.03mg 0.033mg Shark raw
Manganese 0.02mg 0.015mg Romano cheese
Selenium 14.5µg 36.5µg Shark raw
Vitamin A 415IU 233IU Romano cheese
Vitamin A RAE 96µg 70µg Romano cheese
Vitamin E 0.23mg 1mg Shark raw
Vitamin D 20IU 24IU Shark raw
Vitamin D 0.5µg 0.6µg Shark raw
Vitamin B1 0.037mg 0.042mg Shark raw
Vitamin B2 0.37mg 0.062mg Romano cheese
Vitamin B3 0.077mg 2.938mg Shark raw
Vitamin B5 0.424mg 0.695mg Shark raw
Vitamin B6 0.085mg 0.4mg Shark raw
Folate 7µg 3µg Romano cheese
Vitamin B12 1.12µg 1.49µg Shark raw
Vitamin K 2.2µg 0.1µg Romano cheese
Tryptophan 0.429mg 0.235mg Romano cheese
Threonine 1.171mg 0.92mg Romano cheese
Isoleucine 1.685mg 0.967mg Romano cheese
Leucine 3.071mg 1.705mg Romano cheese
Lysine 2.941mg 1.926mg Romano cheese
Methionine 0.852mg 0.621mg Romano cheese
Phenylalanine 1.71mg 0.819mg Romano cheese
Valine 2.183mg 1.081mg Romano cheese
Histidine 1.231mg 0.618mg Romano cheese
Cholesterol 104mg 51mg Shark raw
Saturated Fat 17.115g 0.925g Shark raw
Omega-3 - DHA 0g 0.527g Shark raw
Omega-3 - EPA 0g 0.316g Shark raw
Omega-3 - DPA 0g 0.109g Shark raw
Monounsaturated Fat 7.838g 1.808g Romano cheese
Polyunsaturated fat 0.593g 1.195g Shark raw

Which food is preferable for your diet?

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

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
28%
Romano cheese
38%
Shark raw
Minerals Daily Need Coverage Score
106%
Romano cheese
41%
Shark raw

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 1354mg)
Which food is lower in Cholesterol?
Shark raw
Shark raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Shark raw
Shark raw is lower in Saturated Fat (difference - 16.19g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Shark raw
Shark raw 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. 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.