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  6. Romano cheese vs. Tuna

Romano cheese vs. Tuna — In-Depth Nutrition Comparison

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How are romano cheese and tuna different?

  • Romano cheese is higher in calcium, phosphorus, and zinc; however, tuna is richer in selenium, vitamin B3, vitamin B6, and vitamin B12.
  • Daily need coverage for selenium for tuna is 170% higher.
  • Romano cheese contains 266 times more calcium than tuna. While romano cheese contains 1064mg of calcium, tuna contains only 4mg.
  • Tuna has less saturated fat.
  • Tuna has a lower glycemic index (0) than romano cheese (27).

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

Infographic

Romano cheese vs Tuna 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%
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +26500%
Contains more ZincZinc +473.3%
Contains more PhosphorusPhosphorus +128.2%
Contains more ManganeseManganese +53.8%
Contains more PotassiumPotassium +512.8%
Contains more IronIron +19.5%
Contains more CopperCopper +43.3%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +646.2%
~equal in Magnesium ~42mg

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%
Tuna
Tuna
7
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +336.4%
Contains more Vitamin B2Vitamin B2 +170.1%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +250%
Contains more Vitamin EVitamin E +26.1%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +262.2%
Contains more Vitamin B3Vitamin B3 +28562.3%
Contains more Vitamin B6Vitamin B6 +1121.2%
Contains more Vitamin B12Vitamin B12 +109.8%
Contains more CholineCholine +403.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Tuna DV% diff.
Selenium 14.5µg 108.2µg 170%
Vitamin B3 0.077mg 22.07mg 137%
Calcium 1064mg 4mg 106%
Saturated fat 17.115g 0.205g 77%
Vitamin B6 0.085mg 1.038mg 73%
Phosphorus 760mg 333mg 61%
Sodium 1433mg 54mg 60%
Vitamin B12 1.12µg 2.35µg 51%
Fats 26.94g 0.59g 41%
Zinc 2.58mg 0.45mg 19%
Monounsaturated fat 7.838g 0.138g 19%
Cholesterol 104mg 47mg 19%
Vitamin B2 0.37mg 0.137mg 18%
Calories 387kcal 130kcal 13%
Potassium 86mg 527mg 13%
Choline 15.4mg 77.6mg 11%
Vitamin A 96µg 22µg 8%
Vitamin D 0.5µg 2µg 8%
Vitamin B1 0.037mg 0.134mg 8%
Vitamin D 20IU 82IU 8%
Protein 31.8g 29.15g 5%
Polyunsaturated fat 0.593g 0.175g 3%
Vitamin K 2.2µg 0.1µg 2%
Iron 0.77mg 0.92mg 2%
Vitamin B5 0.424mg 0.334mg 2%
Carbs 3.63g 0g 1%
Folate 7µg 2µg 1%
Copper 0.03mg 0.043mg 1%
Net carbs 3.63g 0g N/A
Magnesium 41mg 42mg 0%
Sugar 0.73g 0g N/A
Vitamin E 0.23mg 0.29mg 0%
Manganese 0.02mg 0.013mg 0%
Trans fat 0.02g N/A
Tryptophan 0.429mg 0.313mg 0%
Threonine 1.171mg 1.224mg 0%
Isoleucine 1.685mg 1.287mg 0%
Leucine 3.071mg 2.27mg 0%
Lysine 2.941mg 2.565mg 0%
Methionine 0.852mg 0.827mg 0%
Phenylalanine 1.71mg 1.091mg 0%
Valine 2.183mg 1.438mg 0%
Histidine 1.231mg 0.822mg 0%
Omega-3 - EPA 0g 0.015g N/A
Omega-3 - DHA 0g 0.105g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +4466.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +425%
Contains more WaterWater +123.2%
~equal in Protein ~29.15g

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +5579.7%
Contains more Poly. FatPolyunsaturated fat +238.9%
Contains less Sat. FatSaturated fat -98.8%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.