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  6. Cod vs. Romano cheese

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

Cod vs Romano cheese 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.
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
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%
~equal in Copper ~0.03mg

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.
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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%
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%
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Cod Romano cheese 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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
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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
67% 31% 2%
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%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.