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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 for 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.
  • Crab has a lower glycemic index (0) than romano cheese (27).

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

Infographic

Crab vs Romano cheese 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.
Crab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
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 +201.2%
Contains more CopperCopper +2613.3%
Contains more ZincZinc +47.7%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +270%
Contains more SeleniumSelenium +195.9%
Contains more MagnesiumMagnesium +13.9%
Contains more CalciumCalcium +1069.2%
Contains more IronIron +54%
Contains more PhosphorusPhosphorus +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
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
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 +700%
Contains more Vitamin B3Vitamin B3 +3467.5%
Contains more Vitamin B5Vitamin B5 +135.1%
Contains more Vitamin B6Vitamin B6 +83.5%
Contains more Vitamin B12Vitamin B12 +197.3%
Contains more FolateFolate +628.6%
Contains more CholineCholine +425.3%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more Vitamin KVitamin K +633.3%

All nutrients comparison - raw data values

Nutrient Crab Romano cheese DV% diff.
Calcium 91mg 1064mg 97%
Vitamin B12 3.33µg 1.12µg 92%
Copper 0.814mg 0.03mg 87%
Saturated fat 0.201g 17.115g 77%
Phosphorus 234mg 760mg 75%
Selenium 42.9µg 14.5µg 52%
Fats 0.74g 26.94g 40%
Sodium 563mg 1433mg 38%
Protein 17.88g 31.8g 28%
Vitamin B2 0.093mg 0.37mg 21%
Monounsaturated fat 0.129g 7.838g 19%
Vitamin B3 2.747mg 0.077mg 17%
Calories 83kcal 387kcal 15%
Choline 80.9mg 15.4mg 12%
Vitamin B5 0.997mg 0.424mg 11%
Vitamin A 1µg 96µg 11%
Vitamin E 1.84mg 0.23mg 11%
Zinc 3.81mg 2.58mg 11%
Folate 51µg 7µg 11%
Potassium 259mg 86mg 5%
Vitamin B6 0.156mg 0.085mg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin D 0IU 20IU 3%
Iron 0.5mg 0.77mg 3%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.258g 0.593g 2%
Cholesterol 97mg 104mg 2%
Vitamin K 0.3µg 2.2µg 2%
Manganese 0.074mg 0.02mg 2%
Vitamin B1 0.023mg 0.037mg 1%
Magnesium 36mg 41mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Trans fat 0.014g N/A
Tryptophan 0.226mg 0.429mg 0%
Threonine 0.727mg 1.171mg 0%
Isoleucine 0.776mg 1.685mg 0%
Leucine 1.307mg 3.071mg 0%
Lysine 1.386mg 2.941mg 0%
Methionine 0.452mg 0.852mg 0%
Phenylalanine 0.708mg 1.71mg 0%
Valine 0.806mg 2.183mg 0%
Histidine 0.393mg 1.231mg 0%
Omega-3 - EPA 0.101g 0g N/A
Omega-3 - DHA 0.067g 0g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 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 -98.8%
Contains more Mono. FatMonounsaturated fat +5976%
Contains more Poly. FatPolyunsaturated fat +129.8%

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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 - 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.