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  6. Fish sandwich vs. Romano cheese

Fish sandwich vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between fish sandwiches and romano cheese

  • Fish sandwiches have more vitamin B1 and vitamin B3; however, romano cheese is higher in calcium, phosphorus, zinc, vitamin B12, and vitamin B2.
  • Romano cheese covers your daily need for calcium, 103% more than fish sandwiches.
  • Fish sandwiches have 28 times more vitamin B3 than romano cheese. While fish sandwiches have 2.15mg of vitamin B3, romano cheese has only 0.077mg.
  • Fish sandwiches have less sodium.
  • The glycemic index of fish sandwiches is higher.

These are the specific foods used in this comparison Fast foods, fish sandwich, with tartar sauce and Cheese, romano.

Infographic

Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 +139.5%
Contains more IronIron +94.8%
Contains more CopperCopper +150%
Contains less SodiumSodium -58%
Contains more ManganeseManganese +1220%
Contains more SeleniumSelenium +24.1%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +2775.7%
Contains more ZincZinc +426.5%
Contains more PhosphorusPhosphorus +555.2%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 EVitamin E +139.1%
Contains more Vitamin B1Vitamin B1 +467.6%
Contains more Vitamin B3Vitamin B3 +2692.2%
Contains more Vitamin KVitamin K +518.2%
Contains more FolateFolate +557.1%
Contains more CholineCholine +87.7%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B2Vitamin B2 +164.3%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +64.7%

All nutrients comparison - raw data values

Nutrient Fish sandwich Romano cheese DV% diff.
Calcium 37mg 1064mg 103%
Phosphorus 116mg 760mg 92%
Saturated fat 1.949g 17.115g 69%
Protein 10.29g 31.8g 43%
Polyunsaturated fat 6.257g 0.593g 38%
Sodium 602mg 1433mg 36%
Cholesterol 35mg 104mg 23%
Fats 12.45g 26.94g 22%
Zinc 0.49mg 2.58mg 19%
Vitamin B12 0.68µg 1.12µg 18%
Vitamin B2 0.14mg 0.37mg 18%
Vitamin B1 0.21mg 0.037mg 14%
Vitamin B3 2.15mg 0.077mg 13%
Monounsaturated fat 2.595g 7.838g 13%
Manganese 0.264mg 0.02mg 11%
Vitamin K 13.6µg 2.2µg 10%
Vitamin A 6µg 96µg 10%
Folate 46µg 7µg 10%
Iron 1.5mg 0.77mg 9%
Carbs 26.69g 3.63g 8%
Calories 257kcal 387kcal 7%
Selenium 18µg 14.5µg 6%
Copper 0.075mg 0.03mg 5%
Fiber 1g 0g 4%
Potassium 206mg 86mg 4%
Magnesium 25mg 41mg 4%
Choline 28.9mg 15.4mg 2%
Vitamin E 0.55mg 0.23mg 2%
Vitamin D 0.2µg 0.5µg 2%
Fructose 1.47g 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B6 0.07mg 0.085mg 1%
Vitamin D 9IU 20IU 1%
Vitamin B5 0.37mg 0.424mg 1%
Net carbs 25.69g 3.63g N/A
Sugar 3.53g 0.73g N/A
Trans fat 0.08g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 CarbsCarbs +635.3%
Contains more WaterWater +56.7%
Contains more ProteinProtein +209%
Contains more FatsFats +116.4%
Contains more OtherOther +215.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 -88.6%
Contains more Poly. FatPolyunsaturated fat +955.1%
Contains more Mono. FatMonounsaturated fat +202%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.