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  6. Roe vs. Romano cheese

Roe vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Roe and Romano cheese

  • Roe is higher in Vitamin B12, Selenium, Vitamin B2, Folate, and Vitamin B1, yet Romano cheese is higher in Calcium, and Phosphorus.
  • Roe covers your daily Vitamin B12 needs 434% more than Romano cheese.
  • Roe contains 13 times more Folate than Romano cheese. While Roe contains 92µg of Folate, Romano cheese contains only 7µg.
  • The amount of Cholesterol in Romano cheese is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Cheese, romano.

Infographic

Roe 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.
Roe
Roe
4
:
5
Romano cheese
Romano cheese
Contains more Potassium +229.1%
Contains less Sodium -91.8%
Contains more Copper +326.7%
Contains more Selenium +256.6%
Contains more Calcium +3700%
Contains more Magnesium +57.7%
Contains more Phosphorus +47.6%
Contains more Zinc +101.6%
Contains more Manganese +53.8%
Equal in Iron - 0.77
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +229.1%
Contains less Sodium -91.8%
Contains more Copper +326.7%
Contains more Selenium +256.6%
Contains more Calcium +3700%
Contains more Magnesium +57.7%
Contains more Phosphorus +47.6%
Contains more Zinc +101.6%
Contains more Manganese +53.8%
Equal in Iron - 0.77

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.
Roe
Roe
8
:
4
Romano cheese
Romano cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +648.6%
Contains more Vitamin B2 +156.5%
Contains more Vitamin B3 +2746.8%
Contains more Vitamin B5 +172.2%
Contains more Vitamin B6 +117.6%
Contains more Folate +1214.3%
Contains more Vitamin B12 +930.4%
Contains more Vitamin A +37%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Romano cheese
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 C +∞%
Contains more Vitamin B1 +648.6%
Contains more Vitamin B2 +156.5%
Contains more Vitamin B3 +2746.8%
Contains more Vitamin B5 +172.2%
Contains more Vitamin B6 +117.6%
Contains more Folate +1214.3%
Contains more Vitamin B12 +930.4%
Contains more Vitamin A +37%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
1
:
4
Romano cheese
Romano cheese
Contains more Water +89.7%
Contains more Protein +11.1%
Contains more Fats +227.3%
Contains more Carbs +89.1%
Contains more Other +158.5%
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Romano cheese
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 Water +89.7%
Contains more Protein +11.1%
Contains more Fats +227.3%
Contains more Carbs +89.1%
Contains more Other +158.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -89.1%
Contains more Polyunsaturated fat +474%
Contains more Monounsaturated Fat +268.2%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -89.1%
Contains more Polyunsaturated fat +474%
Contains more Monounsaturated Fat +268.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Romano cheese Opinion
Net carbs 1.92g 3.63g Romano cheese
Protein 28.62g 31.8g Romano cheese
Fats 8.23g 26.94g Romano cheese
Carbs 1.92g 3.63g Romano cheese
Calories 204kcal 387kcal Romano cheese
Sugar 0.73g Roe
Calcium 28mg 1064mg Romano cheese
Iron 0.77mg 0.77mg
Magnesium 26mg 41mg Romano cheese
Phosphorus 515mg 760mg Romano cheese
Potassium 283mg 86mg Roe
Sodium 117mg 1433mg Roe
Zinc 1.28mg 2.58mg Romano cheese
Copper 0.128mg 0.03mg Roe
Manganese 0.013mg 0.02mg Romano cheese
Selenium 51.7µg 14.5µg Roe
Vitamin A 303IU 415IU Romano cheese
Vitamin A RAE 91µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.037mg Roe
Vitamin B2 0.949mg 0.37mg Roe
Vitamin B3 2.192mg 0.077mg Roe
Vitamin B5 1.154mg 0.424mg Roe
Vitamin B6 0.185mg 0.085mg Roe
Folate 92µg 7µg Roe
Vitamin B12 11.54µg 1.12µg Roe
Vitamin K 2.2µg Romano cheese
Tryptophan 0.375mg 0.429mg Romano cheese
Threonine 1.305mg 1.171mg Roe
Isoleucine 1.465mg 1.685mg Romano cheese
Leucine 2.509mg 3.071mg Romano cheese
Lysine 2.179mg 2.941mg Romano cheese
Methionine 0.71mg 0.852mg Romano cheese
Phenylalanine 1.401mg 1.71mg Romano cheese
Valine 1.676mg 2.183mg Romano cheese
Histidine 0.778mg 1.231mg Romano cheese
Cholesterol 479mg 104mg Romano cheese
Saturated Fat 1.866g 17.115g Roe
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0g Roe
Omega-3 - DPA 0.105g 0g Roe
Monounsaturated Fat 2.129g 7.838g Romano cheese
Polyunsaturated fat 3.404g 0.593g Roe

Which food is preferable for your diet?

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

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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
169%
Roe
28%
Romano cheese
Minerals Daily Need Coverage Score
68%
Roe
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Romano cheese
Romano cheese is lower in Cholesterol (difference - 375mg)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $95.4)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 1316mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 15.249g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.