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

Tuna salad vs. Romano cheese — In-Depth Nutrition Comparison

Compare

What are the main differences between tuna salad and romano cheese?

  • Tuna salad is richer in selenium, vitamin B3, and copper, while romano cheese is higher in calcium, phosphorus, vitamin B2, and zinc.
  • Romano cheese's daily need coverage for calcium is 105% higher.
  • Romano cheese has 87 times less vitamin B3 than tuna salad. Tuna salad has 6.7mg of vitamin B3, while romano cheese has 0.077mg.
  • Tuna salad is lower in sodium.

We used Fish, tuna salad and Cheese, romano types in this comparison.

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 +107%
Contains more IronIron +29.9%
Contains more CopperCopper +383.3%
Contains less SodiumSodium -71.9%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +184.1%
Contains more MagnesiumMagnesium +115.8%
Contains more CalciumCalcium +6158.8%
Contains more ZincZinc +360.7%
Contains more PhosphorusPhosphorus +327%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 B3Vitamin B3 +8601.3%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +428.6%
Contains more Vitamin B5Vitamin B5 +63.1%
~equal in Vitamin B6 ~0.085mg
~equal in Vitamin B12 ~1.12µg

All nutrients comparison - raw data values

Nutrient Tuna salad Romano cheese DV% diff.
Calcium 17mg 1064mg 105%
Phosphorus 178mg 760mg 83%
Saturated fat 1.544g 17.115g 71%
Selenium 41.2µg 14.5µg 49%
Sodium 402mg 1433mg 45%
Vitamin B3 6.7mg 0.077mg 41%
Protein 16.04g 31.8g 32%
Cholesterol 13mg 104mg 30%
Fats 9.26g 26.94g 27%
Polyunsaturated fat 4.122g 0.593g 24%
Vitamin B2 0.07mg 0.37mg 23%
Zinc 0.56mg 2.58mg 18%
Copper 0.145mg 0.03mg 13%
Monounsaturated fat 2.887g 7.838g 12%
Calories 187kcal 387kcal 10%
Vitamin A 24µg 96µg 8%
Magnesium 19mg 41mg 5%
Iron 1mg 0.77mg 3%
Vitamin D 0.5µg 3%
Potassium 178mg 86mg 3%
Vitamin D 20IU 3%
Vitamin B5 0.26mg 0.424mg 3%
Choline 15.4mg 3%
Vitamin B12 1.2µg 1.12µg 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Carbs 9.41g 3.63g 2%
Vitamin C 2.2mg 0mg 2%
Vitamin B1 0.031mg 0.037mg 1%
Manganese 0.04mg 0.02mg 1%
Net carbs 9.41g 3.63g N/A
Sugar 0.73g N/A
Vitamin B6 0.081mg 0.085mg 0%
Folate 8µg 7µg 0%
Tryptophan 0.18mg 0.429mg 0%
Threonine 0.701mg 1.171mg 0%
Isoleucine 0.739mg 1.685mg 0%
Leucine 1.293mg 3.071mg 0%
Lysine 1.457mg 2.941mg 0%
Methionine 0.47mg 0.852mg 0%
Phenylalanine 0.626mg 1.71mg 0%
Valine 0.824mg 2.183mg 0%
Histidine 0.467mg 1.231mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 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 +159.2%
Contains more WaterWater +104.3%
Contains more ProteinProtein +98.3%
Contains more FatsFats +190.9%
Contains more OtherOther +215.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 -91%
Contains more Poly. FatPolyunsaturated fat +595.1%
Contains more Mono. FatMonounsaturated fat +171.5%

People also compare

Tuna salad
Tuna salad vs Tuna Bluefin
Tuna Bluefin
Tuna salad
Tuna salad vs Caesar salad
Caesar salad
Tuna salad
Tuna salad vs Taco salad
Taco salad
Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.