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  6. Crab vs. Romano cheese

Crab vs. Romano cheese — In-Depth Nutrition Comparison

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How are Crab and Romano cheese different?

  • Crab is higher in Vitamin B12, Copper, Selenium, Vitamin B3, and Choline, however, Romano cheese is richer in Calcium, Phosphorus, and Vitamin B2.
  • Daily need coverage for Calcium from Romano cheese is 97% higher.
  • Crab contains 36 times more Vitamin B3 than Romano cheese. While Crab contains 2.747mg of Vitamin B3, Romano cheese contains only 0.077mg.
  • Crab has less Sodium.

Crustaceans, crab, blue, canned and Cheese, romano are the varieties used in this article.

Infographic

Crab 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.
Crab
Crab
6
:
4
Romano cheese
Romano cheese
Contains more Potassium +201.2%
Contains less Sodium -60.7%
Contains more Zinc +47.7%
Contains more Copper +2613.3%
Contains more Manganese +270%
Contains more Selenium +195.9%
Contains more Calcium +1069.2%
Contains more Iron +54%
Contains more Magnesium +13.9%
Contains more Phosphorus +224.8%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +201.2%
Contains less Sodium -60.7%
Contains more Zinc +47.7%
Contains more Copper +2613.3%
Contains more Manganese +270%
Contains more Selenium +195.9%
Contains more Calcium +1069.2%
Contains more Iron +54%
Contains more Magnesium +13.9%
Contains more Phosphorus +224.8%

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.
Crab
Crab
7
:
5
Romano cheese
Romano cheese
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +3467.5%
Contains more Vitamin B5 +135.1%
Contains more Vitamin B6 +83.5%
Contains more Folate +628.6%
Contains more Vitamin B12 +197.3%
Contains more Vitamin A +20650%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +297.8%
Contains more Vitamin K +633.3%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
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%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +3467.5%
Contains more Vitamin B5 +135.1%
Contains more Vitamin B6 +83.5%
Contains more Folate +628.6%
Contains more Vitamin B12 +197.3%
Contains more Vitamin A +20650%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +297.8%
Contains more Vitamin K +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
1
:
4
Romano cheese
Romano cheese
Contains more Water +157.8%
Contains more Protein +77.9%
Contains more Fats +3540.5%
Contains more Carbs +∞%
Contains more Other +297.6%
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
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
Contains more Water +157.8%
Contains more Protein +77.9%
Contains more Fats +3540.5%
Contains more Carbs +∞%
Contains more Other +297.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +5976%
Contains more Polyunsaturated fat +129.8%
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +5976%
Contains more Polyunsaturated fat +129.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab Romano cheese
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 17.88g 31.8g Romano cheese
Fats 0.74g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 83kcal 387kcal Romano cheese
Sugar 0g 0.73g Crab
Calcium 91mg 1064mg Romano cheese
Iron 0.5mg 0.77mg Romano cheese
Magnesium 36mg 41mg Romano cheese
Phosphorus 234mg 760mg Romano cheese
Potassium 259mg 86mg Crab
Sodium 563mg 1433mg Crab
Zinc 3.81mg 2.58mg Crab
Copper 0.814mg 0.03mg Crab
Manganese 0.074mg 0.02mg Crab
Selenium 42.9µg 14.5µg Crab
Vitamin A 2IU 415IU Romano cheese
Vitamin A RAE 1µg 96µg Romano cheese
Vitamin E 1.84mg 0.23mg Crab
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 3.3mg 0mg Crab
Vitamin B1 0.023mg 0.037mg Romano cheese
Vitamin B2 0.093mg 0.37mg Romano cheese
Vitamin B3 2.747mg 0.077mg Crab
Vitamin B5 0.997mg 0.424mg Crab
Vitamin B6 0.156mg 0.085mg Crab
Folate 51µg 7µg Crab
Vitamin B12 3.33µg 1.12µg Crab
Vitamin K 0.3µg 2.2µg Romano cheese
Tryptophan 0.226mg 0.429mg Romano cheese
Threonine 0.727mg 1.171mg Romano cheese
Isoleucine 0.776mg 1.685mg Romano cheese
Leucine 1.307mg 3.071mg Romano cheese
Lysine 1.386mg 2.941mg Romano cheese
Methionine 0.452mg 0.852mg Romano cheese
Phenylalanine 0.708mg 1.71mg Romano cheese
Valine 0.806mg 2.183mg Romano cheese
Histidine 0.393mg 1.231mg Romano cheese
Cholesterol 97mg 104mg Crab
Trans Fat 0.014g Romano cheese
Saturated Fat 0.201g 17.115g Crab
Omega-3 - DHA 0.067g 0g Crab
Omega-3 - EPA 0.101g 0g Crab
Omega-3 - DPA 0.009g 0g Crab
Monounsaturated Fat 0.129g 7.838g Romano cheese
Polyunsaturated fat 0.258g 0.593g Romano cheese
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Romano cheese
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
56%
Crab
28%
Romano cheese
Minerals Daily Need Coverage Score
89%
Crab
106%
Romano cheese

Comparison summary

Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $7.4)
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Crab
Crab contains less Sodium (difference - 870mg)
Which food is lower in Cholesterol?
Crab
Crab is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 16.914g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 27)
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.
Which food is richer in vitamins?
?
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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.