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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 of 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.

Fish, trout, rainbow, farmed, raw and Cheese, romano types were used in this article.

Infographic

Rainbow trout 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +338.4%
Contains less Sodium -96.4%
Contains more Copper +53.3%
Contains more Calcium +4156%
Contains more Iron +148.4%
Contains more Magnesium +64%
Contains more Phosphorus +236.3%
Contains more Zinc +473.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains more Potassium +338.4%
Contains less Sodium -96.4%
Contains more Copper +53.3%
Contains more Calcium +4156%
Contains more Iron +148.4%
Contains more Magnesium +64%
Contains more Phosphorus +236.3%
Contains more Zinc +473.3%

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 +917.4%
Contains more Vitamin D +3080%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +224.3%
Contains more Vitamin B3 +7129.9%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +300%
Contains more Folate +57.1%
Contains more Vitamin B12 +283.9%
Contains more Vitamin A +48.2%
Contains more Vitamin B2 +311.1%
Contains more Vitamin K +2100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
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 +917.4%
Contains more Vitamin D +3080%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +224.3%
Contains more Vitamin B3 +7129.9%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +300%
Contains more Folate +57.1%
Contains more Vitamin B12 +283.9%
Contains more Vitamin A +48.2%
Contains more Vitamin B2 +311.1%
Contains more Vitamin K +2100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 19.94g 31.8g Romano cheese
Fats 6.18g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 141kcal 387kcal Romano cheese
Starch g g
Fructose g g
Sugar 0g 0.73g Rainbow trout
Fiber 0g 0g
Calcium 25mg 1064mg Romano cheese
Iron 0.31mg 0.77mg Romano cheese
Magnesium 25mg 41mg Romano cheese
Phosphorus 226mg 760mg Romano cheese
Potassium 377mg 86mg Rainbow trout
Sodium 51mg 1433mg Rainbow trout
Zinc 0.45mg 2.58mg Romano cheese
Copper 0.046mg 0.03mg Rainbow trout
Vitamin A 280IU 415IU Romano cheese
Vitamin E 2.34mg 0.23mg Rainbow trout
Vitamin D 635IU 20IU Rainbow trout
Vitamin D 15.9µg 0.5µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.037mg Rainbow trout
Vitamin B2 0.09mg 0.37mg Romano cheese
Vitamin B3 5.567mg 0.077mg Rainbow trout
Vitamin B5 1.667mg 0.424mg Rainbow trout
Vitamin B6 0.34mg 0.085mg Rainbow trout
Folate 11µg 7µg Rainbow trout
Vitamin B12 4.3µg 1.12µg Rainbow trout
Vitamin K 0.1µg 2.2µg Romano cheese
Tryptophan 0.234mg 0.429mg Romano cheese
Threonine 0.915mg 1.171mg Romano cheese
Isoleucine 0.962mg 1.685mg Romano cheese
Leucine 1.696mg 3.071mg Romano cheese
Lysine 1.916mg 2.941mg Romano cheese
Methionine 0.618mg 0.852mg Romano cheese
Phenylalanine 0.815mg 1.71mg Romano cheese
Valine 1.075mg 2.183mg Romano cheese
Histidine 0.614mg 1.231mg Romano cheese
Cholesterol 59mg 104mg Rainbow trout
Trans Fat 0.047g g Romano cheese
Saturated Fat 1.383g 17.115g Rainbow trout
Monounsaturated Fat 1.979g 7.838g Romano cheese
Polyunsaturated fat 1.507g 0.593g Rainbow trout

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
119
Rainbow trout
28
Romano cheese
Mineral Summary Score
25
Rainbow trout
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 food.
Protein
120%
Rainbow trout
191%
Romano cheese
Carbohydrates
0%
Rainbow trout
4%
Romano cheese
Fats
29%
Rainbow trout
124%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1382mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 15.732g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.