Halibut raw vs. Romano cheese — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.37 g
Fats:
13.84 g
Carbs:
0 g
Water:
70.27 g
Other:
1.52 g
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
Saturated fat:
Sat. Fat
2.419 g
Monounsaturated fat:
Mono. Fat
8.378 g
Polyunsaturated fat:
Poly. Fat
1.367 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 | -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.
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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 | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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
59%
26%
Minerals Daily Need Coverage Score
37%
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 - $0.4)
Which food is lower in Cholesterol?
Halibut raw is lower in Cholesterol (difference - 58mg)
Which food is lower in Sugar?
Halibut raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Halibut raw contains less Sodium (difference - 1353mg)
Which food is lower in Saturated fat?
Halibut raw is lower in Saturated fat (difference - 14.696g)
Which food is lower in glycemic index?
Halibut raw is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
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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.