Sardine vs. Romano cheese — In-Depth Nutrition Comparison
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What are the main differences between Sardine and Romano cheese?
- Sardine is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin D, Iron, and Copper, while Romano cheese is higher in Calcium, and Phosphorus.
- Sardine's daily need coverage for Vitamin B12 is 326% higher.
- Romano cheese has 68 times less Vitamin B3 than Sardine. Sardine has 5.245mg of Vitamin B3, while Romano cheese has 0.077mg.
- Sardine is lower in Sodium.
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, romano types in this comparison.
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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.
Contains
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Iron
+279.2%
Contains
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Potassium
+361.6%
Contains
less
Sodium
-78.6%
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Copper
+520%
Contains
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Manganese
+440%
Contains
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Selenium
+263.4%
Contains
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Calcium
+178.5%
Contains
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Phosphorus
+55.1%
Contains
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Zinc
+96.9%
Equal in Magnesium - 41
Contains
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Iron
+279.2%
Contains
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Potassium
+361.6%
Contains
less
Sodium
-78.6%
Contains
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Copper
+520%
Contains
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Manganese
+440%
Contains
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Selenium
+263.4%
Contains
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Calcium
+178.5%
Contains
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Phosphorus
+55.1%
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Zinc
+96.9%
Equal in Magnesium - 41
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.
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Contains
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Vitamin E
+787%
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Vitamin D
+860%
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Vitamin B1
+116.2%
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Vitamin B3
+6711.7%
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Vitamin B5
+51.4%
Contains
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Vitamin B6
+96.5%
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Folate
+42.9%
Contains
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Vitamin B12
+698.2%
Contains
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Vitamin K
+18.2%
Contains
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Vitamin A
+284.3%
Contains
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Vitamin B2
+63%
Contains
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Vitamin E
+787%
Contains
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Vitamin D
+860%
Contains
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Vitamin B1
+116.2%
Contains
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Vitamin B3
+6711.7%
Contains
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Vitamin B5
+51.4%
Contains
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Vitamin B6
+96.5%
Contains
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Folate
+42.9%
Contains
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Vitamin B12
+698.2%
Contains
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Vitamin K
+18.2%
Contains
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Vitamin A
+284.3%
Contains
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Vitamin B2
+63%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+92.9%
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Protein
+29.2%
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Fats
+135.3%
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Carbs
+∞%
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Other
+55.6%
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Contains
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Water
+92.9%
Contains
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Protein
+29.2%
Contains
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Fats
+135.3%
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Carbs
+∞%
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Other
+55.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-91.1%
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Polyunsaturated fat
+768.1%
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Monounsaturated Fat
+102.6%
Saturated Fat:
1.528 g
Monounsaturated Fat:
3.869 g
Polyunsaturated fat:
5.148 g
Saturated Fat:
17.115 g
Monounsaturated Fat:
7.838 g
Polyunsaturated fat:
0.593 g
Contains
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Saturated Fat
-91.1%
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Polyunsaturated fat
+768.1%
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Monounsaturated Fat
+102.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Rich in vitamins |
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Lower in Cholesterol |
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Lower in price |
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Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0g | 3.63g |
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Protein | 24.62g | 31.8g |
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Fats | 11.45g | 26.94g |
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Carbs | 0g | 3.63g |
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Calories | 208kcal | 387kcal |
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Sugar | 0g | 0.73g |
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Calcium | 382mg | 1064mg |
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Iron | 2.92mg | 0.77mg |
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Magnesium | 39mg | 41mg |
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Phosphorus | 490mg | 760mg |
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Potassium | 397mg | 86mg |
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Sodium | 307mg | 1433mg |
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Zinc | 1.31mg | 2.58mg |
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Copper | 0.186mg | 0.03mg |
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Manganese | 0.108mg | 0.02mg |
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Selenium | 52.7µg | 14.5µg |
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Vitamin A | 108IU | 415IU |
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Vitamin A RAE | 32µg | 96µg |
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Vitamin E | 2.04mg | 0.23mg |
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Vitamin D | 193IU | 20IU |
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Vitamin D | 4.8µg | 0.5µg |
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Vitamin B1 | 0.08mg | 0.037mg |
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Vitamin B2 | 0.227mg | 0.37mg |
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Vitamin B3 | 5.245mg | 0.077mg |
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Vitamin B5 | 0.642mg | 0.424mg |
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Vitamin B6 | 0.167mg | 0.085mg |
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Folate | 10µg | 7µg |
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Vitamin B12 | 8.94µg | 1.12µg |
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Vitamin K | 2.6µg | 2.2µg |
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Tryptophan | 0.276mg | 0.429mg |
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Threonine | 1.079mg | 1.171mg |
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Isoleucine | 1.134mg | 1.685mg |
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Leucine | 2.001mg | 3.071mg |
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Lysine | 2.26mg | 2.941mg |
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Methionine | 0.729mg | 0.852mg |
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Phenylalanine | 0.961mg | 1.71mg |
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Valine | 1.268mg | 2.183mg |
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Histidine | 0.725mg | 1.231mg |
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Cholesterol | 142mg | 104mg |
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Saturated Fat | 1.528g | 17.115g |
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Omega-3 - DHA | 0.509g | 0g |
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Omega-3 - EPA | 0.473g | 0g |
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Monounsaturated Fat | 3.869g | 7.838g |
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Polyunsaturated fat | 5.148g | 0.593g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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
131%

28%

Minerals Daily Need Coverage Score
94%

106%

Comparison summary
Which food is lower in Sugar?

Sardine is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?

Sardine contains less Sodium (difference - 1126mg)
Which food is lower in Saturated Fat?

Sardine is lower in Saturated Fat (difference - 15.587g)
Which food is lower in glycemic index?

Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?

Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?

Romano cheese is lower in Cholesterol (difference - 38mg)
Which food is cheaper?

Romano cheese is cheaper (difference - $2.4)
Which food is richer in minerals?
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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.