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  6. Salmon raw vs. Romano cheese

Salmon raw vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between Salmon raw and Romano cheese

  • Salmon raw is richer in Vitamin B12, Vitamin B6, Vitamin B3, Selenium, Vitamin B5, and Copper, yet Romano cheese is richer in Calcium, and Phosphorus.
  • Daily need coverage for Calcium from Romano cheese is 105% higher.
  • Salmon raw contains 102 times more Vitamin B3 than Romano cheese. Salmon raw contains 7.86mg of Vitamin B3, while Romano cheese contains 0.077mg.
  • Salmon raw contains less Saturated Fat.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Cheese, romano.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +469.8%
Contains more CopperCopper +733.3%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +151.7%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +8766.7%
Contains more ZincZinc +303.1%
Contains more PhosphorusPhosphorus +280%
Contains more ManganeseManganese +25%
~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 0% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +510.8%
Contains more Vitamin B3Vitamin B3 +10107.8%
Contains more Vitamin B5Vitamin B5 +292.5%
Contains more Vitamin B6Vitamin B6 +862.4%
Contains more Vitamin B12Vitamin B12 +183.9%
Contains more FolateFolate +257.1%
Contains more Vitamin AVitamin A +937.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.37mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +121.6%
Contains more ProteinProtein +60.3%
Contains more FatsFats +324.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -94.3%
Contains more Poly. FatPolyunsaturated fat +328.2%
Contains more Mono. FatMonounsaturated Fat +272.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Romano cheese Opinion
Calories 142kcal 387kcal Romano cheese
Protein 19.84g 31.8g Romano cheese
Fats 6.34g 26.94g Romano cheese
Net carbs 0g 3.63g Romano cheese
Carbs 0g 3.63g Romano cheese
Cholesterol 55mg 104mg Salmon raw
Vitamin D 20IU Romano cheese
Magnesium 29mg 41mg Romano cheese
Calcium 12mg 1064mg Romano cheese
Potassium 490mg 86mg Salmon raw
Iron 0.8mg 0.77mg Salmon raw
Sugar 0.73g Salmon raw
Copper 0.25mg 0.03mg Salmon raw
Zinc 0.64mg 2.58mg Romano cheese
Phosphorus 200mg 760mg Romano cheese
Sodium 44mg 1433mg Salmon raw
Vitamin A 40IU 415IU Romano cheese
Vitamin A 12µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0.5µg Romano cheese
Manganese 0.016mg 0.02mg Romano cheese
Selenium 36.5µg 14.5µg Salmon raw
Vitamin B1 0.226mg 0.037mg Salmon raw
Vitamin B2 0.38mg 0.37mg Salmon raw
Vitamin B3 7.86mg 0.077mg Salmon raw
Vitamin B5 1.664mg 0.424mg Salmon raw
Vitamin B6 0.818mg 0.085mg Salmon raw
Vitamin B12 3.18µg 1.12µg Salmon raw
Vitamin K 2.2µg Romano cheese
Folate 25µg 7µg Salmon raw
Choline 15.4mg Romano cheese
Saturated Fat 0.981g 17.115g Salmon raw
Monounsaturated Fat 2.103g 7.838g Romano cheese
Polyunsaturated fat 2.539g 0.593g Salmon raw
Tryptophan 0.222mg 0.429mg Romano cheese
Threonine 0.87mg 1.171mg Romano cheese
Isoleucine 0.914mg 1.685mg Romano cheese
Leucine 1.613mg 3.071mg Romano cheese
Lysine 1.822mg 2.941mg Romano cheese
Methionine 0.587mg 0.852mg Romano cheese
Phenylalanine 0.775mg 1.71mg Romano cheese
Valine 1.022mg 2.183mg Romano cheese
Histidine 0.584mg 1.231mg Romano cheese
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
27%
Romano cheese
Minerals Daily Need Coverage Score
49%
Salmon raw
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 49mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1389mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 16.134g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $8.4)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.