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Romano cheese vs. Swordfish — In-Depth Nutrition Comparison

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How are romano cheese and swordfish different?

  • Romano cheese is higher in calcium, phosphorus, and vitamin B2; however, swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin B12.
  • Daily need coverage for vitamin D for swordfish is 108% higher.
  • Romano cheese contains 177 times more calcium than swordfish. While romano cheese contains 1064mg of calcium, swordfish contains only 6mg.
  • Swordfish has less sodium.
  • Swordfish has a lower glycemic index (0) than romano cheese (27).

Cheese, romano and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Romano cheese vs Swordfish infographic
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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.
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +17.1%
Contains more CalciumCalcium +17633.3%
Contains more IronIron +71.1%
Contains more ZincZinc +230.8%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +53.8%
Contains more PotassiumPotassium +480.2%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -93.2%
Contains more SeleniumSelenium +372.4%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +123.3%
Contains more Vitamin B2Vitamin B2 +487.3%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +250%
Contains more Vitamin EVitamin E +947.8%
Contains more Vitamin DVitamin D +3220%
Contains more Vitamin B1Vitamin B1 +140.5%
Contains more Vitamin B3Vitamin B3 +11918.2%
Contains more Vitamin B6Vitamin B6 +623.5%
Contains more Vitamin B12Vitamin B12 +44.6%
Contains more CholineCholine +403.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.417mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +35.6%
Contains more FatsFats +239.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1766.7%
Contains more WaterWater +120.8%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +121.2%
Contains less Sat. FatSaturated fat -88.8%
Contains more Poly. FatPolyunsaturated fat +130.7%

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 Swordfish
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Swordfish DV% diff.
Calcium 1064mg 6mg 106%
Selenium 14.5µg 68.5µg 98%
Vitamin D 20IU 666IU 81%
Vitamin D 0.5µg 16.6µg 81%
Saturated fat 17.115g 1.911g 69%
Phosphorus 760mg 304mg 65%
Sodium 1433mg 97mg 58%
Vitamin B3 0.077mg 9.254mg 57%
Vitamin B6 0.085mg 0.615mg 41%
Fats 26.94g 7.93g 29%
Vitamin B2 0.37mg 0.063mg 24%
Vitamin B12 1.12µg 1.62µg 21%
Protein 31.8g 23.45g 17%
Zinc 2.58mg 0.78mg 16%
Vitamin E 0.23mg 2.41mg 15%
Potassium 86mg 499mg 12%
Choline 15.4mg 77.5mg 11%
Monounsaturated fat 7.838g 3.544g 11%
Calories 387kcal 172kcal 11%
Cholesterol 104mg 78mg 9%
Vitamin A 96µg 43µg 6%
Polyunsaturated fat 0.593g 1.368g 5%
Vitamin B1 0.037mg 0.089mg 4%
Iron 0.77mg 0.45mg 4%
Copper 0.03mg 0.046mg 2%
Vitamin K 2.2µg 0.1µg 2%
Carbs 3.63g 0g 1%
Magnesium 41mg 35mg 1%
Folate 7µg 2µg 1%
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
Manganese 0.02mg 0.013mg 0%
Vitamin B5 0.424mg 0.417mg 0%
Trans fat 0.056g N/A
Tryptophan 0.429mg 0.265mg 0%
Threonine 1.171mg 1.035mg 0%
Isoleucine 1.685mg 1.088mg 0%
Leucine 3.071mg 1.919mg 0%
Lysine 2.941mg 2.168mg 0%
Methionine 0.852mg 0.699mg 0%
Phenylalanine 1.71mg 0.922mg 0%
Valine 2.183mg 1.216mg 0%
Histidine 1.231mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

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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%
Romano cheese
72%
Swordfish
Minerals Daily Need Coverage Score
106%
Romano cheese
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 1336mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 15.204g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $4.6)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.