Romano cheese vs. Tuna salad — In-Depth Nutrition Comparison
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What are the main differences between romano cheese and tuna salad?
- Romano cheese is richer in calcium, phosphorus, vitamin B2, and zinc, while tuna salad is higher in selenium, vitamin B3, and copper.
- Romano cheese's daily need coverage for calcium is 105% higher.
- Tuna salad has 11 times less saturated fat than romano cheese. Romano cheese has 17.115g of saturated fat, while tuna salad has 1.544g.
We used Cheese, romano and Fish, tuna salad types in this comparison.
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.
| Contains more MagnesiumMagnesium | +115.8% |
| Contains more CalciumCalcium | +6158.8% |
| Contains more ZincZinc | +360.7% |
| Contains more PhosphorusPhosphorus | +327% |
| Contains more PotassiumPotassium | +107% |
| Contains more IronIron | +29.9% |
| Contains more CopperCopper | +383.3% |
| Contains less SodiumSodium | -71.9% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +184.1% |
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 | +300% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +428.6% |
| Contains more Vitamin B5Vitamin B5 | +63.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +8601.3% |
| Contains more FolateFolate | +14.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1064mg | 17mg | 105% |
| Phosphorus | 760mg | 178mg | 83% |
| Saturated fat | 17.115g | 1.544g | 71% |
| Selenium | 14.5µg | 41.2µg | 49% |
| Sodium | 1433mg | 402mg | 45% |
| Vitamin B3 | 0.077mg | 6.7mg | 41% |
| Protein | 31.8g | 16.04g | 32% |
| Cholesterol | 104mg | 13mg | 30% |
| Fats | 26.94g | 9.26g | 27% |
| Polyunsaturated fat | 0.593g | 4.122g | 24% |
| Vitamin B2 | 0.37mg | 0.07mg | 23% |
| Zinc | 2.58mg | 0.56mg | 18% |
| Copper | 0.03mg | 0.145mg | 13% |
| Monounsaturated fat | 7.838g | 2.887g | 12% |
| Calories | 387kcal | 187kcal | 10% |
| Vitamin A | 96µg | 24µg | 8% |
| Magnesium | 41mg | 19mg | 5% |
| Iron | 0.77mg | 1mg | 3% |
| Vitamin D | 0.5µg | 3% | |
| Potassium | 86mg | 178mg | 3% |
| Vitamin D | 20IU | 3% | |
| Vitamin B5 | 0.424mg | 0.26mg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin B12 | 1.12µg | 1.2µg | 3% |
| Vitamin K | 2.2µg | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Carbs | 3.63g | 9.41g | 2% |
| Vitamin C | 0mg | 2.2mg | 2% |
| Vitamin B1 | 0.037mg | 0.031mg | 1% |
| Manganese | 0.02mg | 0.04mg | 1% |
| Net carbs | 3.63g | 9.41g | N/A |
| Sugar | 0.73g | N/A | |
| Vitamin B6 | 0.085mg | 0.081mg | 0% |
| Folate | 7µg | 8µg | 0% |
| Tryptophan | 0.429mg | 0.18mg | 0% |
| Threonine | 1.171mg | 0.701mg | 0% |
| Isoleucine | 1.685mg | 0.739mg | 0% |
| Leucine | 3.071mg | 1.293mg | 0% |
| Lysine | 2.941mg | 1.457mg | 0% |
| Methionine | 0.852mg | 0.47mg | 0% |
| Phenylalanine | 1.71mg | 0.626mg | 0% |
| Valine | 2.183mg | 0.824mg | 0% |
| Histidine | 1.231mg | 0.467mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - DHA | 0g | 0.055g | N/A |
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:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more ProteinProtein | +98.3% |
| Contains more FatsFats | +190.9% |
| Contains more OtherOther | +215.5% |
| Contains more CarbsCarbs | +159.2% |
| Contains more WaterWater | +104.3% |
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
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains more Mono. FatMonounsaturated fat | +171.5% |
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Poly. FatPolyunsaturated fat | +595.1% |
