Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Sardine vs Romano cheese - In-Depth Nutrition Comparison

Compare

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.

Infographic

Sardine vs Romano cheese infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +279.2%
Contains more Potassium +361.6%
Contains more Copper +520%
Contains less Sodium -78.6%
Contains more Calcium +178.5%
Contains more Zinc +96.9%
Contains more Phosphorus +55.1%
Equal in Magnesium - 41
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Contains more Iron +279.2%
Contains more Potassium +361.6%
Contains more Copper +520%
Contains less Sodium -78.6%
Contains more Calcium +178.5%
Contains more Zinc +96.9%
Contains more Phosphorus +55.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +787%
Contains more Vitamin D +860%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B3 +6711.7%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +96.5%
Contains more Vitamin B12 +698.2%
Contains more Vitamin K +18.2%
Contains more Folate +42.9%
Contains more Vitamin A +284.3%
Contains more Vitamin B2 +63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Contains more Vitamin E +787%
Contains more Vitamin D +860%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B3 +6711.7%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +96.5%
Contains more Vitamin B12 +698.2%
Contains more Vitamin K +18.2%
Contains more Folate +42.9%
Contains more Vitamin A +284.3%
Contains more Vitamin B2 +63%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Sardine
28
Romano cheese
Mineral Summary Score
79
Sardine
122
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
191%
Romano cheese
Carbohydrates
0%
Sardine
4%
Romano cheese
Fats
53%
Sardine
124%
Romano cheese

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Romano cheese
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 0.73g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 1126mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 15.587g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 38mg)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Romano cheese Opinion
Calories 208 387 Romano cheese
Protein 24.62 31.8 Romano cheese
Fats 11.45 26.94 Romano cheese
Vitamin C 0 0
Carbs 0 3.63 Romano cheese
Cholesterol 142 104 Romano cheese
Vitamin D 193 20 Sardine
Iron 2.92 0.77 Sardine
Calcium 382 1064 Romano cheese
Potassium 397 86 Sardine
Magnesium 39 41 Romano cheese
Sugars 0 0.73 Sardine
Fiber 0 0
Copper 0.186 0.03 Sardine
Zinc 1.31 2.58 Romano cheese
Starch
Phosphorus 490 760 Romano cheese
Sodium 307 1433 Sardine
Vitamin A 108 415 Romano cheese
Vitamin E 2.04 0.23 Sardine
Vitamin D 4.8 0.5 Sardine
Vitamin B1 0.08 0.037 Sardine
Vitamin B2 0.227 0.37 Romano cheese
Vitamin B3 5.245 0.077 Sardine
Vitamin B5 0.642 0.424 Sardine
Vitamin B6 0.167 0.085 Sardine
Vitamin B12 8.94 1.12 Sardine
Vitamin K 2.6 2.2 Sardine
Folate 10 7 Sardine
Trans Fat
Saturated Fat 1.528 17.115 Sardine
Monounsaturated Fat 3.869 7.838 Romano cheese
Polyunsaturated fat 5.148 0.593 Sardine
Tryptophan 0.276 0.429 Romano cheese
Threonine 1.079 1.171 Romano cheese
Isoleucine 1.134 1.685 Romano cheese
Leucine 2.001 3.071 Romano cheese
Lysine 2.26 2.941 Romano cheese
Methionine 0.729 0.852 Romano cheese
Phenylalanine 0.961 1.71 Romano cheese
Valine 1.268 2.183 Romano cheese
Histidine 0.725 1.231 Romano cheese
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.