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  6. Fish oil vs. Romano cheese

Fish oil vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between Fish oil and Romano cheese

  • Fish oil has more Vitamin D, however, Romano cheese has more Phosphorus, Calcium, Vitamin B12, Vitamin B2, Selenium, and Zinc.
  • Fish oil's daily need coverage for Cholesterol is 202% more.
  • Fish oil has 17 times more Vitamin D than Romano cheese. Fish oil has 332IU of Vitamin D, while Romano cheese has 20IU.
  • Romano cheese is lower in Cholesterol.

The food varieties used in the comparison are Fish oil, sardine and Cheese, romano.

Infographic

Fish oil 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.
Fish oil
Fish oil
1
:
9
Romano cheese
Romano cheese
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
1
:
11
Romano cheese
Romano cheese
Contains more Vitamin D +1560%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 9% 6%
Contains more Vitamin D +1560%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
4
Romano cheese
Romano cheese
Contains more Fats +271.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +271.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Romano cheese
Romano cheese
Contains more Monounsaturated Fat +331.8%
Contains more Polyunsaturated fat +5273.9%
Contains less Saturated Fat -42.7%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains more Monounsaturated Fat +331.8%
Contains more Polyunsaturated fat +5273.9%
Contains less Saturated Fat -42.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 0g 31.8g Romano cheese
Fats 100g 26.94g Fish oil
Carbs 0g 3.63g Romano cheese
Calories 902kcal 387kcal Fish oil
Sugar 0.73g Fish oil
Calcium 0mg 1064mg Romano cheese
Iron 0mg 0.77mg Romano cheese
Magnesium 0mg 41mg Romano cheese
Phosphorus 0mg 760mg Romano cheese
Potassium 0mg 86mg Romano cheese
Sodium 0mg 1433mg Fish oil
Zinc 0mg 2.58mg Romano cheese
Copper 0mg 0.03mg Romano cheese
Manganese 0mg 0.02mg Romano cheese
Selenium 0µg 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 332IU 20IU Fish oil
Vitamin D 8.3µg 0.5µg Fish oil
Vitamin B1 0mg 0.037mg Romano cheese
Vitamin B2 0mg 0.37mg Romano cheese
Vitamin B3 0mg 0.077mg Romano cheese
Vitamin B5 0mg 0.424mg Romano cheese
Vitamin B6 0mg 0.085mg Romano cheese
Folate 0µg 7µg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Choline 15.4mg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 710mg 104mg Romano cheese
Saturated Fat 29.892g 17.115g Romano cheese
Omega-3 - DHA 10.656g 0g Fish oil
Omega-3 - EPA 10.137g 0g Fish oil
Omega-3 - DPA 1.973g 0g Fish oil
Monounsaturated Fat 33.841g 7.838g Fish oil
Polyunsaturated fat 31.867g 0.593g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil 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
19%
Fish oil
27%
Romano cheese
Minerals Daily Need Coverage Score
0%
Fish oil
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 606mg)
Which food is lower in Saturated Fat?
Romano cheese
Romano cheese is lower in Saturated Fat (difference - 12.777g)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 1433mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $4.6)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.