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Tuna vs. Romano cheese — In-Depth Nutrition Comparison

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How are tuna and romano cheese different?

  • Tuna is higher in selenium, vitamin B3, vitamin B6, and vitamin B12; however, romano cheese is richer in calcium, phosphorus, and zinc.
  • Daily need coverage for selenium for tuna is 170% higher.
  • Tuna contains 287 times more vitamin B3 than romano cheese. While tuna contains 22.07mg of vitamin B3, romano cheese contains only 0.077mg.
  • Tuna has less cholesterol.
  • Tuna has a lower glycemic index (0) than romano cheese (27).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Cheese, romano are the varieties used in this article.

Infographic

Tuna 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.
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 +512.8%
Contains more IronIron +19.5%
Contains more CopperCopper +43.3%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +646.2%
Contains more CalciumCalcium +26500%
Contains more ZincZinc +473.3%
Contains more PhosphorusPhosphorus +128.2%
Contains more ManganeseManganese +53.8%
~equal in Magnesium ~41mg

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.
Tuna
Tuna
7
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 +26.1%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +262.2%
Contains more Vitamin B3Vitamin B3 +28562.3%
Contains more Vitamin B6Vitamin B6 +1121.2%
Contains more Vitamin B12Vitamin B12 +109.8%
Contains more CholineCholine +403.9%
Contains more Vitamin AVitamin A +336.4%
Contains more Vitamin B2Vitamin B2 +170.1%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Romano cheese DV% diff.
Selenium 108.2µg 14.5µg 170%
Vitamin B3 22.07mg 0.077mg 137%
Calcium 4mg 1064mg 106%
Saturated fat 0.205g 17.115g 77%
Vitamin B6 1.038mg 0.085mg 73%
Phosphorus 333mg 760mg 61%
Sodium 54mg 1433mg 60%
Vitamin B12 2.35µg 1.12µg 51%
Fats 0.59g 26.94g 41%
Zinc 0.45mg 2.58mg 19%
Monounsaturated fat 0.138g 7.838g 19%
Cholesterol 47mg 104mg 19%
Vitamin B2 0.137mg 0.37mg 18%
Calories 130kcal 387kcal 13%
Potassium 527mg 86mg 13%
Choline 77.6mg 15.4mg 11%
Vitamin A 22µg 96µg 8%
Vitamin D 2µg 0.5µg 8%
Vitamin B1 0.134mg 0.037mg 8%
Vitamin D 82IU 20IU 8%
Protein 29.15g 31.8g 5%
Polyunsaturated fat 0.175g 0.593g 3%
Vitamin K 0.1µg 2.2µg 2%
Iron 0.92mg 0.77mg 2%
Vitamin B5 0.334mg 0.424mg 2%
Carbs 0g 3.63g 1%
Folate 2µg 7µg 1%
Copper 0.043mg 0.03mg 1%
Net carbs 0g 3.63g N/A
Magnesium 42mg 41mg 0%
Sugar 0g 0.73g N/A
Vitamin E 0.29mg 0.23mg 0%
Manganese 0.013mg 0.02mg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.429mg 0%
Threonine 1.224mg 1.171mg 0%
Isoleucine 1.287mg 1.685mg 0%
Leucine 2.27mg 3.071mg 0%
Lysine 2.565mg 2.941mg 0%
Methionine 0.827mg 0.852mg 0%
Phenylalanine 1.091mg 1.71mg 0%
Valine 1.438mg 2.183mg 0%
Histidine 0.822mg 1.231mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +123.2%
Contains more FatsFats +4466.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +425%
~equal in Protein ~31.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 -98.8%
Contains more Mono. FatMonounsaturated fat +5579.7%
Contains more Poly. FatPolyunsaturated fat +238.9%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.