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  6. Romano cheese vs. Tuna salad

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

Romano cheese vs Tuna salad 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.
Romano cheese
Romano cheese
4
:
6
Tuna salad
Tuna salad
Contains more Calcium +6158.8%
Contains more Magnesium +115.8%
Contains more Phosphorus +327%
Contains more Zinc +360.7%
Contains more Iron +29.9%
Contains more Potassium +107%
Contains less Sodium -71.9%
Contains more Copper +383.3%
Contains more Manganese +100%
Contains more Selenium +184.1%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +6158.8%
Contains more Magnesium +115.8%
Contains more Phosphorus +327%
Contains more Zinc +360.7%
Contains more Iron +29.9%
Contains more Potassium +107%
Contains less Sodium -71.9%
Contains more Copper +383.3%
Contains more Manganese +100%
Contains more Selenium +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.
Romano cheese
Romano cheese
8
:
4
Tuna salad
Tuna salad
Contains more Vitamin A +327.8%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +428.6%
Contains more Vitamin B5 +63.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +8601.3%
Contains more Folate +14.3%
Equal in Vitamin B6 - 0.081
Equal in Vitamin B12 - 1.2
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +327.8%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +428.6%
Contains more Vitamin B5 +63.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +8601.3%
Contains more Folate +14.3%
Equal in Vitamin B6 - 0.081
Equal in Vitamin B12 - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Tuna salad
Tuna salad
Contains more Protein +98.3%
Contains more Fats +190.9%
Contains more Other +215.5%
Contains more Carbs +159.2%
Contains more Water +104.3%
Romano cheese
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 salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +98.3%
Contains more Fats +190.9%
Contains more Other +215.5%
Contains more Carbs +159.2%
Contains more Water +104.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Tuna salad
Tuna salad
Contains more Monounsaturated Fat +171.5%
Contains less Saturated Fat -91%
Contains more Polyunsaturated fat +595.1%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +171.5%
Contains less Saturated Fat -91%
Contains more Polyunsaturated fat +595.1%

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 Tuna salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Tuna salad Opinion
Net carbs 3.63g 9.41g Tuna salad
Protein 31.8g 16.04g Romano cheese
Fats 26.94g 9.26g Romano cheese
Carbs 3.63g 9.41g Tuna salad
Calories 387kcal 187kcal Romano cheese
Sugar 0.73g Tuna salad
Calcium 1064mg 17mg Romano cheese
Iron 0.77mg 1mg Tuna salad
Magnesium 41mg 19mg Romano cheese
Phosphorus 760mg 178mg Romano cheese
Potassium 86mg 178mg Tuna salad
Sodium 1433mg 402mg Tuna salad
Zinc 2.58mg 0.56mg Romano cheese
Copper 0.03mg 0.145mg Tuna salad
Manganese 0.02mg 0.04mg Tuna salad
Selenium 14.5µg 41.2µg Tuna salad
Vitamin A 415IU 97IU Romano cheese
Vitamin A RAE 96µg 24µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.037mg 0.031mg Romano cheese
Vitamin B2 0.37mg 0.07mg Romano cheese
Vitamin B3 0.077mg 6.7mg Tuna salad
Vitamin B5 0.424mg 0.26mg Romano cheese
Vitamin B6 0.085mg 0.081mg Romano cheese
Folate 7µg 8µg Tuna salad
Vitamin B12 1.12µg 1.2µg Tuna salad
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.18mg Romano cheese
Threonine 1.171mg 0.701mg Romano cheese
Isoleucine 1.685mg 0.739mg Romano cheese
Leucine 3.071mg 1.293mg Romano cheese
Lysine 2.941mg 1.457mg Romano cheese
Methionine 0.852mg 0.47mg Romano cheese
Phenylalanine 1.71mg 0.626mg Romano cheese
Valine 2.183mg 0.824mg Romano cheese
Histidine 1.231mg 0.467mg Romano cheese
Cholesterol 104mg 13mg Tuna salad
Saturated Fat 17.115g 1.544g Tuna salad
Omega-3 - DHA 0g 0.055g Tuna salad
Omega-3 - EPA 0g 0.014g Tuna salad
Monounsaturated Fat 7.838g 2.887g Romano cheese
Polyunsaturated fat 0.593g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
29%
Tuna salad
Minerals Daily Need Coverage Score
106%
Romano cheese
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 1031mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 15.571g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $4.6)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is richer in minerals?
?
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.