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  6. Haddock vs. Romano cheese

Haddock vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between haddock and romano cheese

  • Haddock has more vitamin B12, selenium, vitamin B3, and vitamin B6; however, romano cheese has more calcium, phosphorus, vitamin B2, and zinc.
  • Romano cheese's daily need coverage for calcium is 105% more.
  • Haddock has 53 times more vitamin B3 than romano cheese. Haddock has 4.119mg of vitamin B3, while romano cheese has 0.077mg.
  • Haddock is lower in sodium.
  • Romano cheese has a higher glycemic index than haddock.

The food varieties used in the comparison are Fish, haddock, cooked, dry heat and Cheese, romano.

Infographic

Haddock 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +308.1%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +118.6%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +7500%
Contains more IronIron +266.7%
Contains more CopperCopper +15.4%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +173.4%
Contains more ManganeseManganese +53.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin EVitamin E +139.1%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B3Vitamin B3 +5249.4%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +284.7%
Contains more Vitamin B12Vitamin B12 +90.2%
Contains more FolateFolate +85.7%
Contains more CholineCholine +416.9%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +436.2%
Contains more Vitamin KVitamin K +2100%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
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 WaterWater +157.7%
Contains more ProteinProtein +59.1%
Contains more FatsFats +4798.2%
Contains more CarbsCarbs +∞%
~equal in Other ~6.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
67% 31% 2%
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 -99.4%
Contains more Mono. FatMonounsaturated fat +10491.9%
Contains more Poly. FatPolyunsaturated fat +190.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Haddock Romano cheese
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Haddock Romano cheese DV% diff.
Calcium 14mg 1064mg 105%
Saturated fat 0.111g 17.115g 77%
Phosphorus 278mg 760mg 69%
Sodium 261mg 1433mg 51%
Vitamin B12 2.13µg 1.12µg 42%
Fats 0.55g 26.94g 41%
Selenium 31.7µg 14.5µg 31%
Vitamin B3 4.119mg 0.077mg 25%
Protein 19.99g 31.8g 24%
Vitamin B2 0.069mg 0.37mg 23%
Zinc 0.4mg 2.58mg 20%
Monounsaturated fat 0.074g 7.838g 19%
Vitamin B6 0.327mg 0.085mg 19%
Calories 90kcal 387kcal 15%
Cholesterol 66mg 104mg 13%
Choline 79.6mg 15.4mg 12%
Potassium 351mg 86mg 8%
Vitamin A 21µg 96µg 8%
Iron 0.21mg 0.77mg 7%
Magnesium 26mg 41mg 4%
Polyunsaturated fat 0.204g 0.593g 3%
Vitamin E 0.55mg 0.23mg 2%
Vitamin K 0.1µg 2.2µg 2%
Folate 13µg 7µg 2%
Vitamin D 0.6µg 0.5µg 1%
Vitamin B1 0.023mg 0.037mg 1%
Carbs 0g 3.63g 1%
Vitamin B5 0.494mg 0.424mg 1%
Net carbs 0g 3.63g N/A
Vitamin D 23IU 20IU 0%
Sugar 0g 0.73g N/A
Copper 0.026mg 0.03mg 0%
Manganese 0.013mg 0.02mg 0%
Trans fat 0.005g N/A
Tryptophan 0.26mg 0.429mg 0%
Threonine 1.015mg 1.171mg 0%
Isoleucine 1.067mg 1.685mg 0%
Leucine 1.882mg 3.071mg 0%
Lysine 2.126mg 2.941mg 0%
Methionine 0.686mg 0.852mg 0%
Phenylalanine 0.904mg 1.71mg 0%
Valine 1.193mg 2.183mg 0%
Histidine 0.682mg 1.231mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Haddock
26%
Romano cheese
Minerals Daily Need Coverage Score
41%
Haddock
106%
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 - $11.4)
Which food is lower in Cholesterol?
Haddock
Haddock is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Haddock
Haddock contains less Sodium (difference - 1172mg)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 17.004g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.