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  6. Romano cheese vs. Sockeye salmon

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

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The main differences between romano cheese and sockeye salmon

  • Romano cheese is richer in calcium, phosphorus, and zinc, yet sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, vitamin B6, and selenium.
  • Daily need coverage for vitamin B12 for sockeye salmon is 140% higher.
  • Romano cheese contains 97 times more calcium than sockeye salmon. Romano cheese contains 1064mg of calcium, while sockeye salmon contains 11mg.
  • Sockeye salmon contains less saturated fat.
  • Sockeye salmon has a lower glycemic index than romano cheese.

Food types used in this article are Cheese, romano and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Romano cheese vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +13.9%
Contains more CalciumCalcium +9572.7%
Contains more IronIron +48.1%
Contains more ZincZinc +369.1%
Contains more PhosphorusPhosphorus +149.2%
Contains more ManganeseManganese +53.8%
Contains more PotassiumPotassium +407%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -93.6%
Contains more SeleniumSelenium +144.8%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin AVitamin A +65.5%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin EVitamin E +330.4%
Contains more Vitamin DVitamin D +3240%
Contains more Vitamin B1Vitamin B1 +324.3%
Contains more Vitamin B3Vitamin B3 +13046.8%
Contains more Vitamin B5Vitamin B5 +200.5%
Contains more Vitamin B6Vitamin B6 +872.9%
Contains more Vitamin B12Vitamin B12 +299.1%
Contains more CholineCholine +631.2%
~equal in Vitamin C ~0mg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Romano cheese Sockeye salmon DV% diff.
Vitamin B12 1.12µg 4.47µg 140%
Calcium 1064mg 11mg 105%
Vitamin D 20IU 670IU 81%
Vitamin D 0.5µg 16.7µg 81%
Saturated fat 17.115g 0.969g 73%
Phosphorus 760mg 305mg 65%
Vitamin B3 0.077mg 10.123mg 63%
Sodium 1433mg 92mg 58%
Vitamin B6 0.085mg 0.827mg 57%
Selenium 14.5µg 35.5µg 38%
Fats 26.94g 5.57g 33%
Choline 15.4mg 112.6mg 18%
Zinc 2.58mg 0.55mg 18%
Vitamin B5 0.424mg 1.274mg 17%
Monounsaturated fat 7.838g 1.864g 15%
Cholesterol 104mg 61mg 14%
Calories 387kcal 156kcal 12%
Protein 31.8g 26.48g 11%
Vitamin B1 0.037mg 0.157mg 10%
Vitamin B2 0.37mg 0.246mg 10%
Potassium 86mg 436mg 10%
Vitamin E 0.23mg 0.99mg 5%
Polyunsaturated fat 0.593g 1.327g 5%
Copper 0.03mg 0.076mg 5%
Vitamin A 96µg 58µg 4%
Iron 0.77mg 0.52mg 3%
Vitamin K 2.2µg 0.1µg 2%
Magnesium 41mg 36mg 1%
Carbs 3.63g 0g 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Manganese 0.02mg 0.013mg 0%
Trans fat 0.023g N/A
Folate 7µg 7µg 0%
Tryptophan 0.429mg 0.335mg 0%
Threonine 1.171mg 1.247mg 0%
Isoleucine 1.685mg 1.274mg 0%
Leucine 3.071mg 2.185mg 0%
Lysine 2.941mg 2.574mg 0%
Methionine 0.852mg 0.858mg 0%
Phenylalanine 1.71mg 1.086mg 0%
Valine 2.183mg 1.461mg 0%
Histidine 1.231mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more ProteinProtein +20.1%
Contains more FatsFats +383.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +983.9%
Contains more WaterWater +117.8%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +320.5%
Contains less Sat. FatSaturated fat -94.3%
Contains more Poly. FatPolyunsaturated fat +123.8%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.