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  6. Romano cheese vs. Smoked salmon

Romano cheese vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on the differences between romano cheese and smoked salmon

  • Romano cheese is higher in calcium and phosphorus, yet smoked salmon is higher in vitamin D, vitamin B12, selenium, vitamin B3, and copper.
  • Smoked salmon covers your daily vitamin D needs 111% more than romano cheese.
  • Romano cheese contains 97 times more calcium than smoked salmon. While romano cheese contains 1064mg of calcium, smoked salmon contains only 11mg.
  • The amount of saturated fat in smoked salmon is lower.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Cheese, romano and Fish, salmon, chinook, smoked.

Infographic

Romano cheese vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +9572.7%
Contains more ZincZinc +732.3%
Contains more PhosphorusPhosphorus +363.4%
Contains more ManganeseManganese +17.6%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +10.4%
Contains more CopperCopper +666.7%
Contains less SodiumSodium -53.1%
Contains more SeleniumSelenium +123.4%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin AVitamin A +269.2%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +266.3%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +250%
Contains more Vitamin EVitamin E +487%
Contains more Vitamin DVitamin D +3320%
Contains more Vitamin B3Vitamin B3 +6029.9%
Contains more Vitamin B5Vitamin B5 +105.2%
Contains more Vitamin B6Vitamin B6 +227.1%
Contains more Vitamin B12Vitamin B12 +191.1%
Contains more CholineCholine +477.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Smoked salmon DV% diff.
Calcium 1064mg 11mg 105%
Vitamin B12 1.12µg 3.26µg 89%
Phosphorus 760mg 164mg 85%
Vitamin D 0.5µg 17.1µg 83%
Vitamin D 20IU 685IU 83%
Saturated fat 17.115g 0.929g 74%
Fats 26.94g 4.32g 35%
Sodium 1433mg 672mg 33%
Selenium 14.5µg 32.4µg 33%
Vitamin B3 0.077mg 4.72mg 29%
Protein 31.8g 18.28g 27%
Cholesterol 104mg 23mg 27%
Copper 0.03mg 0.23mg 22%
Zinc 2.58mg 0.31mg 21%
Vitamin B2 0.37mg 0.101mg 21%
Vitamin B6 0.085mg 0.278mg 15%
Monounsaturated fat 7.838g 2.023g 15%
Calories 387kcal 117kcal 14%
Choline 15.4mg 89mg 13%
Vitamin B5 0.424mg 0.87mg 9%
Vitamin A 96µg 26µg 8%
Vitamin E 0.23mg 1.35mg 7%
Magnesium 41mg 18mg 5%
Polyunsaturated fat 0.593g 0.995g 3%
Potassium 86mg 175mg 3%
Vitamin K 2.2µg 0.1µg 2%
Carbs 3.63g 0g 1%
Vitamin B1 0.037mg 0.023mg 1%
Iron 0.77mg 0.85mg 1%
Folate 7µg 2µg 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Manganese 0.02mg 0.017mg 0%
Tryptophan 0.429mg 0.205mg 0%
Threonine 1.171mg 0.801mg 0%
Isoleucine 1.685mg 0.842mg 0%
Leucine 3.071mg 1.486mg 0%
Lysine 2.941mg 1.679mg 0%
Methionine 0.852mg 0.541mg 0%
Phenylalanine 1.71mg 0.714mg 0%
Valine 2.183mg 0.942mg 0%
Histidine 1.231mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +74%
Contains more FatsFats +523.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +24.4%
Contains more WaterWater +132.9%

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +287.4%
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +67.8%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.