Romano cheese vs. Squid — In-Depth Nutrition Comparison
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What are the differences between romano cheese and squid?
- Romano cheese is higher in calcium and phosphorus; however, squid is richer in vitamin B12, selenium, iron, copper, and vitamin B2.
- Squid's daily need coverage for vitamin B12 is 178% more.
- Squid contains 73 times less saturated fat than romano cheese. Romano cheese contains 17.115g of saturated fat, while squid contains 0.236g.
We used Cheese, romano and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.
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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.
| Contains more CalciumCalcium | +491.1% |
| Contains more PhosphorusPhosphorus | +31% |
| Contains more MagnesiumMagnesium | +46.3% |
| Contains more PotassiumPotassium | +640.7% |
| Contains more IronIron | +1307.8% |
| Contains more CopperCopper | +3226.7% |
| Contains more ZincZinc | +34.1% |
| Contains less SodiumSodium | -48.1% |
| Contains more ManganeseManganese | +945% |
| Contains more SeleniumSelenium | +517.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +117.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +111.5% |
| Contains more Vitamin B2Vitamin B2 | +367.3% |
| Contains more Vitamin B3Vitamin B3 | +2742.9% |
| Contains more Vitamin B5Vitamin B5 | +112.3% |
| Contains more Vitamin B6Vitamin B6 | +217.6% |
| Contains more Vitamin B12Vitamin B12 | +382.1% |
| Contains more FolateFolate | +242.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +1824.3% |
| Contains more CarbsCarbs | +121.3% |
| Contains more OtherOther | +100% |
| Contains more WaterWater | +97.7% |
~equal in
Protein
~32.48g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains more Mono. FatMonounsaturated fat | +4738.3% |
| Contains more Poly. FatPolyunsaturated fat | +121.3% |
| Contains less Sat. FatSaturated fat | -98.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.12µg | 5.4µg | 178% |
| Selenium | 14.5µg | 89.6µg | 137% |
| Iron | 0.77mg | 10.84mg | 126% |
| Copper | 0.03mg | 0.998mg | 108% |
| Vitamin B2 | 0.37mg | 1.729mg | 105% |
| Calcium | 1064mg | 180mg | 88% |
| Saturated fat | 17.115g | 0.236g | 77% |
| Cholesterol | 104mg | 224mg | 40% |
| Fats | 26.94g | 1.4g | 39% |
| Sodium | 1433mg | 744mg | 30% |
| Phosphorus | 760mg | 580mg | 26% |
| Monounsaturated fat | 7.838g | 0.162g | 19% |
| Potassium | 86mg | 637mg | 16% |
| Vitamin B6 | 0.085mg | 0.27mg | 14% |
| Vitamin B3 | 0.077mg | 2.189mg | 13% |
| Vitamin A | 96µg | 203µg | 12% |
| Calories | 387kcal | 158kcal | 11% |
| Vitamin B5 | 0.424mg | 0.9mg | 10% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Zinc | 2.58mg | 3.46mg | 8% |
| Manganese | 0.02mg | 0.209mg | 8% |
| Magnesium | 41mg | 60mg | 5% |
| Folate | 7µg | 24µg | 4% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Choline | 15.4mg | 3% | |
| Polyunsaturated fat | 0.593g | 0.268g | 2% |
| Vitamin B1 | 0.037mg | 0.017mg | 2% |
| Vitamin K | 2.2µg | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Protein | 31.8g | 32.48g | 1% |
| Carbs | 3.63g | 1.64g | 1% |
| Net carbs | 3.63g | 1.64g | N/A |
| Sugar | 0.73g | N/A | |
| Tryptophan | 0.429mg | 0.364mg | 0% |
| Threonine | 1.171mg | 1.398mg | 0% |
| Isoleucine | 1.685mg | 1.414mg | 0% |
| Leucine | 3.071mg | 2.287mg | 0% |
| Lysine | 2.941mg | 2.427mg | 0% |
| Methionine | 0.852mg | 0.733mg | 0% |
| Phenylalanine | 1.71mg | 1.164mg | 0% |
| Valine | 2.183mg | 1.419mg | 0% |
| Histidine | 1.231mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
104%
Minerals Daily Need Coverage Score
106%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Squid contains less Sodium (difference - 689mg)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 16.879g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 27)
Which food is cheaper?
Squid is cheaper (difference - $4.6)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Romano cheese is lower in Cholesterol (difference - 120mg)
Which food is richer in vitamins?
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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.