Cod vs. Romano cheese — In-Depth Nutrition Comparison
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Summary of differences between cod and romano cheese
- Cod has more vitamin B5, selenium, and vitamin B3; however, romano cheese is higher in calcium, phosphorus, vitamin B2, and zinc.
- Cod covers your daily need for vitamin B5, 3052% more than romano cheese.
- Cod has 27 times more vitamin B3 than romano cheese. While cod has 2.063mg of vitamin B3, romano cheese has only 0.077mg.
- Cod has less cholesterol.
- The glycemic index of romano cheese is higher.
These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Cheese, romano.
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 PotassiumPotassium | +380.2% |
| Contains less SodiumSodium | -96.2% |
| Contains more SeleniumSelenium | +128.3% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more CalciumCalcium | +6550% |
| Contains more IronIron | +102.6% |
| Contains more ZincZinc | +473.3% |
| Contains more PhosphorusPhosphorus | +274.4% |
| Contains more ManganeseManganese | +33.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +178.3% |
| Contains more Vitamin DVitamin D | +80% |
| Contains more Vitamin B1Vitamin B1 | +105.4% |
| Contains more Vitamin B3Vitamin B3 | +2579.2% |
| Contains more Vitamin B5Vitamin B5 | +35984.9% |
| Contains more Vitamin B6Vitamin B6 | +188.2% |
| Contains more CholineCholine | +323.4% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B2Vitamin B2 | +469.2% |
| Contains more Vitamin B12Vitamin B12 | +23.1% |
| Contains more Vitamin KVitamin K | +2100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.81 g
Fats:
0.67 g
Carbs:
0 g
Water:
81.22 g
Other:
0.3 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +162.8% |
| Contains more ProteinProtein | +78.6% |
| Contains more FatsFats | +3920.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +2140% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.131 g
Monounsaturated fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.231 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +8238.3% |
| Contains more Poly. FatPolyunsaturated fat | +156.7% |
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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| Rich in minerals |
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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 vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B5 | 153mg | 0.424mg | 3052% |
| Calcium | 16mg | 1064mg | 105% |
| Phosphorus | 203mg | 760mg | 80% |
| Saturated fat | 0.131g | 17.115g | 77% |
| Sodium | 54mg | 1433mg | 60% |
| Fats | 0.67g | 26.94g | 40% |
| Selenium | 33.1µg | 14.5µg | 34% |
| Protein | 17.81g | 31.8g | 28% |
| Vitamin B2 | 0.065mg | 0.37mg | 23% |
| Cholesterol | 43mg | 104mg | 20% |
| Zinc | 0.45mg | 2.58mg | 19% |
| Monounsaturated fat | 0.094g | 7.838g | 19% |
| Calories | 82kcal | 387kcal | 15% |
| Vitamin B3 | 2.063mg | 0.077mg | 12% |
| Vitamin B6 | 0.245mg | 0.085mg | 12% |
| Potassium | 413mg | 86mg | 10% |
| Vitamin B12 | 0.91µg | 1.12µg | 9% |
| Vitamin A | 12µg | 96µg | 9% |
| Choline | 65.2mg | 15.4mg | 9% |
| Iron | 0.38mg | 0.77mg | 5% |
| Vitamin E | 0.64mg | 0.23mg | 3% |
| Vitamin B1 | 0.076mg | 0.037mg | 3% |
| Vitamin D | 36IU | 20IU | 2% |
| Vitamin D | 0.9µg | 0.5µg | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Polyunsaturated fat | 0.231g | 0.593g | 2% |
| Vitamin K | 0.1µg | 2.2µg | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Carbs | 0g | 3.63g | 1% |
| Net carbs | 0g | 3.63g | N/A |
| Sugar | 0g | 0.73g | N/A |
| Copper | 0.028mg | 0.03mg | 0% |
| Manganese | 0.015mg | 0.02mg | 0% |
| Folate | 7µg | 7µg | 0% |
| Tryptophan | 0.199mg | 0.429mg | 0% |
| Threonine | 0.781mg | 1.171mg | 0% |
| Isoleucine | 0.821mg | 1.685mg | 0% |
| Leucine | 1.447mg | 3.071mg | 0% |
| Lysine | 1.635mg | 2.941mg | 0% |
| Methionine | 0.527mg | 0.852mg | 0% |
| Phenylalanine | 0.695mg | 1.71mg | 0% |
| Valine | 0.917mg | 2.183mg | 0% |
| Histidine | 0.524mg | 1.231mg | 0% |
| Omega-3 - EPA | 0.064g | 0g | N/A |
| Omega-3 - DHA | 0.12g | 0g | N/A |
| Omega-3 - DPA | 0.01g | 0g | 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
731%
26%
Minerals Daily Need Coverage Score
38%
106%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Cod contains less Sodium (difference - 1379mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 16.984g)
Which food is lower in glycemic index?
Cod is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod is cheaper (difference - $3.3)
Which food is richer in vitamins?
Cod is relatively richer in vitamins