Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Shark raw
  5. Compare
  6. Shark raw vs. Romano cheese

Shark raw vs. Romano cheese — In-Depth Nutrition Comparison

Compare

Summary of differences between shark raw and romano cheese

  • Shark raw has more selenium, vitamin B6, and vitamin B3; however, romano cheese is higher in calcium, phosphorus, vitamin B2, and zinc.
  • Romano cheese covers your daily need for calcium, 103% more than shark raw.
  • Shark raw has 38 times more vitamin B3 than romano cheese. While shark raw has 2.938mg of vitamin B3, romano cheese has only 0.077mg.
  • Shark raw has less cholesterol.
  • The glycemic index of romano cheese is higher.

These are the specific foods used in this comparison Fish, shark, mixed species, raw and Cheese, romano.

Infographic

Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 MagnesiumMagnesium +19.5%
Contains more PotassiumPotassium +86%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +3029.4%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +261.9%
Contains more ManganeseManganese +33.3%
~equal in Iron ~0.77mg
~equal in Copper ~0.03mg

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 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 EVitamin E +334.8%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B1Vitamin B1 +13.5%
Contains more Vitamin B3Vitamin B3 +3715.6%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more Vitamin B12Vitamin B12 +33%
Contains more CholineCholine +322.1%
Contains more Vitamin AVitamin A +37.1%
Contains more Vitamin B2Vitamin B2 +496.8%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Shark raw Romano cheese DV% diff.
Calcium 34mg 1064mg 103%
Phosphorus 210mg 760mg 79%
Saturated fat 0.925g 17.115g 74%
Sodium 79mg 1433mg 59%
Selenium 36.5µg 14.5µg 40%
Fats 4.51g 26.94g 35%
Vitamin B2 0.062mg 0.37mg 24%
Vitamin B6 0.4mg 0.085mg 24%
Protein 20.98g 31.8g 22%
Zinc 0.43mg 2.58mg 20%
Cholesterol 51mg 104mg 18%
Vitamin B3 2.938mg 0.077mg 18%
Monounsaturated fat 1.808g 7.838g 15%
Vitamin B12 1.49µg 1.12µg 15%
Calories 130kcal 387kcal 13%
Choline 65mg 15.4mg 9%
Vitamin E 1mg 0.23mg 5%
Vitamin B5 0.695mg 0.424mg 5%
Polyunsaturated fat 1.195g 0.593g 4%
Vitamin A 70µg 96µg 3%
Potassium 160mg 86mg 2%
Magnesium 49mg 41mg 2%
Vitamin K 0.1µg 2.2µg 2%
Carbs 0g 3.63g 1%
Vitamin D 0.6µg 0.5µg 1%
Iron 0.84mg 0.77mg 1%
Vitamin D 24IU 20IU 1%
Folate 3µg 7µg 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Copper 0.033mg 0.03mg 0%
Manganese 0.015mg 0.02mg 0%
Vitamin B1 0.042mg 0.037mg 0%
Tryptophan 0.235mg 0.429mg 0%
Threonine 0.92mg 1.171mg 0%
Isoleucine 0.967mg 1.685mg 0%
Leucine 1.705mg 3.071mg 0%
Lysine 1.926mg 2.941mg 0%
Methionine 0.621mg 0.852mg 0%
Phenylalanine 0.819mg 1.71mg 0%
Valine 1.081mg 2.183mg 0%
Histidine 0.618mg 1.231mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +138%
Contains more ProteinProtein +51.6%
Contains more FatsFats +497.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +622.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 -94.6%
Contains more Poly. FatPolyunsaturated fat +101.5%
Contains more Mono. FatMonounsaturated fat +333.5%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.