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  6. Crab meat vs. Romano cheese

Crab meat vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between crab meat and romano cheese

  • Crab meat is higher in vitamin B12, copper, selenium, and zinc, yet romano cheese is higher in calcium, phosphorus, and vitamin B2.
  • Crab meat covers your daily vitamin B12 needs 433% more than romano cheese.
  • Crab meat contains 39 times more copper than romano cheese. While crab meat contains 1.182mg of copper, romano cheese contains only 0.03mg.
  • The amount of sodium in crab meat is lower.
  • The glycemic index of crab meat is lower.

Food varieties used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Cheese, romano.

Infographic

Crab meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
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 MagnesiumMagnesium +53.7%
Contains more PotassiumPotassium +204.7%
Contains more CopperCopper +3840%
Contains more ZincZinc +195.3%
Contains less SodiumSodium -25.2%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +175.9%
Contains more CalciumCalcium +1703.4%
Contains more PhosphorusPhosphorus +171.4%
~equal in Iron ~0.77mg

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
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 B1Vitamin B1 +43.2%
Contains more Vitamin B3Vitamin B3 +1640.3%
Contains more Vitamin B6Vitamin B6 +111.8%
Contains more Vitamin B12Vitamin B12 +926.8%
Contains more FolateFolate +628.6%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B2Vitamin B2 +572.7%
~equal in Vitamin B5 ~0.424mg

All nutrients comparison - raw data values

Nutrient Crab meat Romano cheese DV% diff.
Vitamin B12 11.5µg 1.12µg 433%
Copper 1.182mg 0.03mg 128%
Calcium 59mg 1064mg 101%
Saturated fat 0.133g 17.115g 77%
Phosphorus 280mg 760mg 69%
Selenium 40µg 14.5µg 46%
Zinc 7.62mg 2.58mg 46%
Fats 1.54g 26.94g 39%
Protein 19.35g 31.8g 25%
Vitamin B2 0.055mg 0.37mg 24%
Monounsaturated fat 0.185g 7.838g 19%
Cholesterol 53mg 104mg 17%
Sodium 1072mg 1433mg 16%
Calories 97kcal 387kcal 15%
Folate 51µg 7µg 11%
Vitamin A 9µg 96µg 10%
Vitamin B3 1.34mg 0.077mg 8%
Vitamin C 7.6mg 0mg 8%
Vitamin B6 0.18mg 0.085mg 7%
Potassium 262mg 86mg 5%
Magnesium 63mg 41mg 5%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Vitamin B1 0.053mg 0.037mg 1%
Carbs 0g 3.63g 1%
Manganese 0.04mg 0.02mg 1%
Net carbs 0g 3.63g N/A
Iron 0.76mg 0.77mg 0%
Sugar 0.73g N/A
Vitamin B5 0.4mg 0.424mg 0%
Polyunsaturated fat 0.536g 0.593g 0%
Tryptophan 0.269mg 0.429mg 0%
Threonine 0.783mg 1.171mg 0%
Isoleucine 0.938mg 1.685mg 0%
Leucine 1.536mg 3.071mg 0%
Lysine 1.684mg 2.941mg 0%
Methionine 0.545mg 0.852mg 0%
Phenylalanine 0.817mg 1.71mg 0%
Valine 0.91mg 2.183mg 0%
Histidine 0.393mg 1.231mg 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0g N/A
Omega-3 - DPA 0.031g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 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 +150.9%
Contains more ProteinProtein +64.3%
Contains more FatsFats +1649.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +330.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 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 +4136.8%
Contains more Poly. FatPolyunsaturated fat +10.6%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.