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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +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%
~equal in Iron ~0.77mg

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
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
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 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%
~equal in Vitamin A ~96µg

All nutrients comparison - raw data values

Nutrient Roe Romano cheese 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
1
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
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 +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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 -89.1%
Contains more Poly. FatPolyunsaturated fat +474%
Contains more Mono. FatMonounsaturated fat +268.2%

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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.