Tuna salad vs. Romano cheese — In-Depth Nutrition Comparison
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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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
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
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 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 | -91% |
| Contains more Poly. FatPolyunsaturated fat | +595.1% |
| Contains more Mono. FatMonounsaturated fat | +171.5% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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 |
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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
27%
26%
Minerals Daily Need Coverage Score
49%
106%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 1031mg)
Which food is lower in Saturated fat?
Tuna salad is lower in Saturated fat (difference - 15.571g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna salad is cheaper (difference - $4.6)
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins
Which food is richer in minerals?
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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.