Rainbow trout vs. Romano cheese — In-Depth Nutrition Comparison
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How are rainbow trout and romano cheese different?
- Rainbow trout is richer in vitamin B12, vitamin D, vitamin B3, vitamin B5, and vitamin B6, while romano cheese is higher in calcium, phosphorus, and vitamin B2.
- Rainbow trout covers your daily need for vitamin B12, 133% more than romano cheese.
- Rainbow trout contains 72 times more vitamin B3 than romano cheese. Rainbow trout contains 5.567mg of vitamin B3, while romano cheese contains 0.077mg.
- Rainbow trout is lower in saturated fat.
- Romano cheese has a higher glycemic index (27) than rainbow trout (0).
Fish, trout, rainbow, farmed, raw and Cheese, romano types were used in this article.
Infographic
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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 more PotassiumPotassium | +338.4% |
| Contains more CopperCopper | +53.3% |
| Contains less SodiumSodium | -96.4% |
| Contains more SeleniumSelenium | +62.8% |
| Contains more MagnesiumMagnesium | +64% |
| Contains more CalciumCalcium | +4156% |
| Contains more IronIron | +148.4% |
| Contains more ZincZinc | +473.3% |
| Contains more PhosphorusPhosphorus | +236.3% |
| Contains more ManganeseManganese | +81.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +917.4% |
| Contains more Vitamin DVitamin D | +3080% |
| Contains more Vitamin B1Vitamin B1 | +224.3% |
| Contains more Vitamin B3Vitamin B3 | +7129.9% |
| Contains more Vitamin B5Vitamin B5 | +293.2% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin B12Vitamin B12 | +283.9% |
| Contains more FolateFolate | +57.1% |
| Contains more CholineCholine | +322.1% |
| Contains more Vitamin AVitamin A | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +311.1% |
| Contains more Vitamin KVitamin K | +2100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +138.8% |
| Contains more ProteinProtein | +59.5% |
| Contains more FatsFats | +335.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +8300% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
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 | -91.9% |
| Contains more Poly. FatPolyunsaturated fat | +154.1% |
| Contains more Mono. FatMonounsaturated fat | +296.1% |
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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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 4.3µg | 1.12µg | 133% |
| Calcium | 25mg | 1064mg | 104% |
| Vitamin D | 635IU | 20IU | 77% |
| Vitamin D | 15.9µg | 0.5µg | 77% |
| Phosphorus | 226mg | 760mg | 76% |
| Saturated fat | 1.383g | 17.115g | 72% |
| Sodium | 51mg | 1433mg | 60% |
| Vitamin B3 | 5.567mg | 0.077mg | 34% |
| Fats | 6.18g | 26.94g | 32% |
| Vitamin B5 | 1.667mg | 0.424mg | 25% |
| Protein | 19.94g | 31.8g | 24% |
| Vitamin B2 | 0.09mg | 0.37mg | 22% |
| Vitamin B6 | 0.34mg | 0.085mg | 20% |
| Zinc | 0.45mg | 2.58mg | 19% |
| Selenium | 23.6µg | 14.5µg | 17% |
| Monounsaturated fat | 1.979g | 7.838g | 15% |
| Cholesterol | 59mg | 104mg | 15% |
| Vitamin E | 2.34mg | 0.23mg | 14% |
| Calories | 141kcal | 387kcal | 12% |
| Potassium | 377mg | 86mg | 9% |
| Choline | 65mg | 15.4mg | 9% |
| Vitamin B1 | 0.12mg | 0.037mg | 7% |
| Polyunsaturated fat | 1.507g | 0.593g | 6% |
| Iron | 0.31mg | 0.77mg | 6% |
| Magnesium | 25mg | 41mg | 4% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Copper | 0.046mg | 0.03mg | 2% |
| Vitamin K | 0.1µg | 2.2µg | 2% |
| Vitamin A | 84µg | 96µg | 1% |
| Carbs | 0g | 3.63g | 1% |
| Folate | 11µg | 7µg | 1% |
| Net carbs | 0g | 3.63g | N/A |
| Sugar | 0g | 0.73g | N/A |
| Manganese | 0.011mg | 0.02mg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.429mg | 0% |
| Threonine | 0.915mg | 1.171mg | 0% |
| Isoleucine | 0.962mg | 1.685mg | 0% |
| Leucine | 1.696mg | 3.071mg | 0% |
| Lysine | 1.916mg | 2.941mg | 0% |
| Methionine | 0.618mg | 0.852mg | 0% |
| Phenylalanine | 0.815mg | 1.71mg | 0% |
| Valine | 1.075mg | 2.183mg | 0% |
| Histidine | 0.614mg | 1.231mg | 0% |
| Omega-3 - EPA | 0.217g | 0g | N/A |
| Omega-3 - DHA | 0.516g | 0g | N/A |
| Omega-3 - ALA | 0.059g | N/A | |
| Omega-3 - DPA | 0.091g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.04g | N/A | |
| Omega-6 - Linoleic acid | 0.466g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
95%
26%
Minerals Daily Need Coverage Score
33%
106%
Comparison summary
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is cheaper?
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 45mg)
Which food is lower in Sugar?
Rainbow trout is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 1382mg)
Which food is lower in Saturated fat?
Rainbow trout is lower in Saturated fat (difference - 15.732g)
Which food is lower in glycemic index?
Rainbow trout is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins