Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Halibut raw vs. Romano cheese — In-Depth Nutrition Comparison

Compare

What are the main differences between halibut raw and romano cheese?

  • Halibut raw is richer in vitamin D, selenium, and vitamin B6, while romano cheese is higher in calcium, phosphorus, vitamin B2, and zinc.
  • Halibut raw's daily need coverage for vitamin D is 179% higher.
  • Romano cheese has 5 times less vitamin B6 than halibut raw. Halibut raw has 0.42mg of vitamin B6, while romano cheese has 0.085mg.
  • Halibut raw is lower in cholesterol.
  • Romano cheese has a higher glycemic index (27) than halibut raw (0).

We used Fish, halibut, Greenland, raw and Cheese, romano types in this comparison.

Infographic

Halibut raw 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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +211.6%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +151.7%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +35366.7%
Contains more IronIron +16.7%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +363.4%
Contains more ManganeseManganese +66.7%
~equal in Copper ~0.03mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +217.4%
Contains more Vitamin DVitamin D +5380%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +1848.1%
Contains more Vitamin B6Vitamin B6 +394.1%
Contains more CholineCholine +301.3%
Contains more Vitamin AVitamin A +585.7%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin B12Vitamin B12 +12%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +127.3%
Contains more ProteinProtein +121.3%
Contains more FatsFats +94.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +342.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -85.9%
Contains more Poly. FatPolyunsaturated fat +130.5%
~equal in Monounsaturated fat ~7.838g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw 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 Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Romano cheese DV% diff.
Vitamin D 27.4µg 0.5µg 135%
Vitamin D 1097IU 20IU 135%
Calcium 3mg 1064mg 106%
Phosphorus 164mg 760mg 85%
Saturated fat 2.419g 17.115g 67%
Sodium 80mg 1433mg 59%
Selenium 36.5µg 14.5µg 40%
Protein 14.37g 31.8g 35%
Vitamin B6 0.42mg 0.085mg 26%
Vitamin B2 0.08mg 0.37mg 22%
Zinc 0.4mg 2.58mg 20%
Fats 13.84g 26.94g 20%
Cholesterol 46mg 104mg 19%
Calories 186kcal 387kcal 10%
Vitamin A 14µg 96µg 9%
Vitamin B3 1.5mg 0.077mg 9%
Choline 61.8mg 15.4mg 8%
Potassium 268mg 86mg 5%
Vitamin B12 1µg 1.12µg 5%
Polyunsaturated fat 1.367g 0.593g 5%
Magnesium 26mg 41mg 4%
Vitamin B5 0.25mg 0.424mg 3%
Vitamin E 0.73mg 0.23mg 3%
Vitamin B1 0.06mg 0.037mg 2%
Vitamin K 0.1µg 2.2µg 2%
Folate 1µg 7µg 2%
Monounsaturated fat 8.378g 7.838g 1%
Iron 0.66mg 0.77mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Copper 0.03mg 0.03mg 0%
Manganese 0.012mg 0.02mg 0%
Tryptophan 0.161mg 0.429mg 0%
Threonine 0.63mg 1.171mg 0%
Isoleucine 0.662mg 1.685mg 0%
Leucine 1.168mg 3.071mg 0%
Lysine 1.32mg 2.941mg 0%
Methionine 0.425mg 0.852mg 0%
Phenylalanine 0.561mg 1.71mg 0%
Valine 0.74mg 2.183mg 0%
Histidine 0.423mg 1.231mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
59%
Halibut raw
26%
Romano cheese
Minerals Daily Need Coverage Score
37%
Halibut raw
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 - $0.4)
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 58mg)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 1353mg)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 14.696g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
?
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

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.