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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.

Infographic

Sardine 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.
Sardine
Sardine
6
:
4
Romano cheese
Romano cheese
Contains more Iron +279.2%
Contains more Potassium +361.6%
Contains less Sodium -78.6%
Contains more Copper +520%
Contains more Manganese +440%
Contains more Selenium +263.4%
Contains more Calcium +178.5%
Contains more Phosphorus +55.1%
Contains more Zinc +96.9%
Equal in Magnesium - 41
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +279.2%
Contains more Potassium +361.6%
Contains less Sodium -78.6%
Contains more Copper +520%
Contains more Manganese +440%
Contains more Selenium +263.4%
Contains more Calcium +178.5%
Contains more Phosphorus +55.1%
Contains more 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.
Sardine
Sardine
9
:
2
Romano cheese
Romano cheese
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 Folate +42.9%
Contains more Vitamin B12 +698.2%
Contains more Vitamin K +18.2%
Contains more Vitamin A +284.3%
Contains more Vitamin B2 +63%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 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 Folate +42.9%
Contains more Vitamin B12 +698.2%
Contains more Vitamin K +18.2%
Contains more Vitamin A +284.3%
Contains more Vitamin B2 +63%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
1
:
4
Romano cheese
Romano cheese
Contains more Water +92.9%
Contains more Protein +29.2%
Contains more Fats +135.3%
Contains more Carbs +∞%
Contains more Other +55.6%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 Water +92.9%
Contains more Protein +29.2%
Contains more Fats +135.3%
Contains more Carbs +∞%
Contains more Other +55.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -91.1%
Contains more Polyunsaturated fat +768.1%
Contains more Monounsaturated Fat +102.6%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -91.1%
Contains more Polyunsaturated fat +768.1%
Contains more 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.
Sardine Romano cheese
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Sardine Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 24.62g 31.8g Romano cheese
Fats 11.45g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 208kcal 387kcal Romano cheese
Sugar 0g 0.73g Sardine
Calcium 382mg 1064mg Romano cheese
Iron 2.92mg 0.77mg Sardine
Magnesium 39mg 41mg Romano cheese
Phosphorus 490mg 760mg Romano cheese
Potassium 397mg 86mg Sardine
Sodium 307mg 1433mg Sardine
Zinc 1.31mg 2.58mg Romano cheese
Copper 0.186mg 0.03mg Sardine
Manganese 0.108mg 0.02mg Sardine
Selenium 52.7µg 14.5µg Sardine
Vitamin A 108IU 415IU Romano cheese
Vitamin A RAE 32µg 96µg Romano cheese
Vitamin E 2.04mg 0.23mg Sardine
Vitamin D 193IU 20IU Sardine
Vitamin D 4.8µg 0.5µg Sardine
Vitamin B1 0.08mg 0.037mg Sardine
Vitamin B2 0.227mg 0.37mg Romano cheese
Vitamin B3 5.245mg 0.077mg Sardine
Vitamin B5 0.642mg 0.424mg Sardine
Vitamin B6 0.167mg 0.085mg Sardine
Folate 10µg 7µg Sardine
Vitamin B12 8.94µg 1.12µg Sardine
Vitamin K 2.6µg 2.2µg Sardine
Tryptophan 0.276mg 0.429mg Romano cheese
Threonine 1.079mg 1.171mg Romano cheese
Isoleucine 1.134mg 1.685mg Romano cheese
Leucine 2.001mg 3.071mg Romano cheese
Lysine 2.26mg 2.941mg Romano cheese
Methionine 0.729mg 0.852mg Romano cheese
Phenylalanine 0.961mg 1.71mg Romano cheese
Valine 1.268mg 2.183mg Romano cheese
Histidine 0.725mg 1.231mg Romano cheese
Cholesterol 142mg 104mg Romano cheese
Saturated Fat 1.528g 17.115g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 7.838g Romano cheese
Polyunsaturated fat 5.148g 0.593g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
131%
Sardine
28%
Romano cheese
Minerals Daily Need Coverage Score
94%
Sardine
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (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 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

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 to 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.