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
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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 | +229.1% |
| Contains more CopperCopper | +326.7% |
| Contains less SodiumSodium | -91.8% |
| Contains more SeleniumSelenium | +256.6% |
| Contains more MagnesiumMagnesium | +57.7% |
| Contains more CalciumCalcium | +3700% |
| Contains more ZincZinc | +101.6% |
| Contains more PhosphorusPhosphorus | +47.6% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +648.6% |
| Contains more Vitamin B2Vitamin B2 | +156.5% |
| Contains more Vitamin B3Vitamin B3 | +2746.8% |
| Contains more Vitamin B5Vitamin B5 | +172.2% |
| Contains more Vitamin B6Vitamin B6 | +117.6% |
| Contains more Vitamin B12Vitamin B12 | +930.4% |
| Contains more FolateFolate | +1214.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +89.7% |
| Contains more ProteinProtein | +11.1% |
| Contains more FatsFats | +227.3% |
| Contains more CarbsCarbs | +89.1% |
| Contains more OtherOther | +158.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 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 | -89.1% |
| Contains more Poly. FatPolyunsaturated fat | +474% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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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 | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 11.54µg | 1.12µg | 434% |
| Cholesterol | 479mg | 104mg | 125% |
| Calcium | 28mg | 1064mg | 104% |
| Saturated fat | 1.866g | 17.115g | 69% |
| Selenium | 51.7µg | 14.5µg | 68% |
| Sodium | 117mg | 1433mg | 57% |
| Vitamin B2 | 0.949mg | 0.37mg | 45% |
| Phosphorus | 515mg | 760mg | 35% |
| Fats | 8.23g | 26.94g | 29% |
| Folate | 92µg | 7µg | 21% |
| Vitamin B1 | 0.277mg | 0.037mg | 20% |
| Polyunsaturated fat | 3.404g | 0.593g | 19% |
| Vitamin C | 16.4mg | 0mg | 18% |
| Vitamin B5 | 1.154mg | 0.424mg | 15% |
| Monounsaturated fat | 2.129g | 7.838g | 14% |
| Vitamin B3 | 2.192mg | 0.077mg | 13% |
| Zinc | 1.28mg | 2.58mg | 12% |
| Copper | 0.128mg | 0.03mg | 11% |
| Calories | 204kcal | 387kcal | 9% |
| Vitamin B6 | 0.185mg | 0.085mg | 8% |
| Protein | 28.62g | 31.8g | 6% |
| Potassium | 283mg | 86mg | 6% |
| Magnesium | 26mg | 41mg | 4% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Choline | 15.4mg | 3% | |
| Vitamin K | 2.2µg | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Carbs | 1.92g | 3.63g | 1% |
| Vitamin A | 91µg | 96µg | 1% |
| Net carbs | 1.92g | 3.63g | N/A |
| Iron | 0.77mg | 0.77mg | 0% |
| Sugar | 0.73g | N/A | |
| Manganese | 0.013mg | 0.02mg | 0% |
| Tryptophan | 0.375mg | 0.429mg | 0% |
| Threonine | 1.305mg | 1.171mg | 0% |
| Isoleucine | 1.465mg | 1.685mg | 0% |
| Leucine | 2.509mg | 3.071mg | 0% |
| Lysine | 2.179mg | 2.941mg | 0% |
| Methionine | 0.71mg | 0.852mg | 0% |
| Phenylalanine | 1.401mg | 1.71mg | 0% |
| Valine | 1.676mg | 2.183mg | 0% |
| Histidine | 0.778mg | 1.231mg | 0% |
| Omega-3 - EPA | 1.26g | 0g | N/A |
| Omega-3 - DHA | 1.747g | 0g | N/A |
| Omega-3 - DPA | 0.105g | 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 | 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
157%
26%
Minerals Daily Need Coverage Score
68%
106%
Comparison summary
Which food is lower in Cholesterol?
Romano cheese is lower in Cholesterol (difference - 375mg)
Which food is cheaper?
Romano cheese is cheaper (difference - $95.4)
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 1316mg)
Which food is lower in Saturated fat?
Roe is lower in Saturated fat (difference - 15.249g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (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.