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.
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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 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.
| 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% |
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:
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
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
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.
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| Lower in Cholesterol |
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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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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
72%
Minerals Daily Need Coverage Score
106%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 1336mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 15.204g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish is cheaper (difference - $4.6)
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
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.