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  6. Pacific saury raw vs. Romano cheese

Pacific saury raw vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between pacific saury raw and romano cheese

  • Pacific saury raw has more vitamin B12, vitamin B3, and vitamin D; however, romano cheese is richer in calcium, phosphorus, vitamin B2, and zinc.
  • Romano cheese covers your daily calcium needs 101% more than pacific saury raw.
  • Romano cheese has 30 times less vitamin B3 than pacific saury raw. Pacific saury raw has 2.3mg of vitamin B3, while romano cheese has 0.077mg.
  • Pacific saury raw contains less cholesterol.
  • Romano cheese has a higher glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of pacific saury raw is 0.

Specific food types used in this comparison are Fish, pike, northern, raw and Cheese, romano.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +201.2%
Contains more CopperCopper +70%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1100%
Contains more MagnesiumMagnesium +32.3%
Contains more CalciumCalcium +1766.7%
Contains more IronIron +40%
Contains more ZincZinc +285.1%
Contains more PhosphorusPhosphorus +245.5%
Contains more SeleniumSelenium +15.1%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +56.8%
Contains more Vitamin B3Vitamin B3 +2887%
Contains more Vitamin B5Vitamin B5 +76.9%
Contains more Vitamin B6Vitamin B6 +37.6%
Contains more Vitamin B12Vitamin B12 +78.6%
Contains more FolateFolate +114.3%
Contains more CholineCholine +322.1%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B2Vitamin B2 +487.3%
Contains more Vitamin KVitamin K +2100%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Romano cheese DV% diff.
Calcium 57mg 1064mg 101%
Saturated fat 0.118g 17.115g 77%
Phosphorus 220mg 760mg 77%
Sodium 39mg 1433mg 61%
Fats 0.69g 26.94g 40%
Vitamin B12 2µg 1.12µg 37%
Protein 19.26g 31.8g 25%
Vitamin B2 0.063mg 0.37mg 24%
Cholesterol 39mg 104mg 22%
Monounsaturated fat 0.157g 7.838g 19%
Zinc 0.67mg 2.58mg 17%
Calories 88kcal 387kcal 15%
Vitamin B3 2.3mg 0.077mg 14%
Manganese 0.24mg 0.02mg 10%
Vitamin D 2.5µg 0.5µg 10%
Vitamin D 99IU 20IU 10%
Choline 65mg 15.4mg 9%
Vitamin A 21µg 96µg 8%
Vitamin B5 0.75mg 0.424mg 7%
Potassium 259mg 86mg 5%
Vitamin C 3.8mg 0mg 4%
Iron 0.55mg 0.77mg 3%
Polyunsaturated fat 0.202g 0.593g 3%
Selenium 12.6µg 14.5µg 3%
Folate 15µg 7µg 2%
Vitamin K 0.1µg 2.2µg 2%
Copper 0.051mg 0.03mg 2%
Vitamin B1 0.058mg 0.037mg 2%
Magnesium 31mg 41mg 2%
Vitamin B6 0.117mg 0.085mg 2%
Carbs 0g 3.63g 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Vitamin E 0.2mg 0.23mg 0%
Tryptophan 0.216mg 0.429mg 0%
Threonine 0.844mg 1.171mg 0%
Isoleucine 0.887mg 1.685mg 0%
Leucine 1.565mg 3.071mg 0%
Lysine 1.768mg 2.941mg 0%
Methionine 0.57mg 0.852mg 0%
Phenylalanine 0.752mg 1.71mg 0%
Valine 0.992mg 2.183mg 0%
Histidine 0.567mg 1.231mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +155.3%
Contains more ProteinProtein +65.1%
Contains more FatsFats +3804.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +494.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -99.3%
Contains more Mono. FatMonounsaturated fat +4892.4%
Contains more Poly. FatPolyunsaturated fat +193.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.