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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 from 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.

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.
Contains more Iron +19.5%
Contains more Potassium +512.8%
Contains less Sodium -96.2%
Contains more Copper +43.3%
Contains more Selenium +646.2%
Contains more Calcium +26500%
Contains more Phosphorus +128.2%
Contains more Zinc +473.3%
Contains more Manganese +53.8%
Equal in Magnesium - 41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +19.5%
Contains more Potassium +512.8%
Contains less Sodium -96.2%
Contains more Copper +43.3%
Contains more Selenium +646.2%
Contains more Calcium +26500%
Contains more Phosphorus +128.2%
Contains more Zinc +473.3%
Contains more Manganese +53.8%
Equal in Magnesium - 41

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
6
:
Contains more Vitamin E +26.1%
Contains more Vitamin D +300%
Contains more Vitamin B1 +262.2%
Contains more Vitamin B3 +28562.3%
Contains more Vitamin B6 +1121.2%
Contains more Vitamin B12 +109.8%
Contains more Vitamin A +538.5%
Contains more Vitamin B2 +170.1%
Contains more Vitamin B5 +26.9%
Contains more Folate +250%
Contains more Vitamin K +2100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +26.1%
Contains more Vitamin D +300%
Contains more Vitamin B1 +262.2%
Contains more Vitamin B3 +28562.3%
Contains more Vitamin B6 +1121.2%
Contains more Vitamin B12 +109.8%
Contains more Vitamin A +538.5%
Contains more Vitamin B2 +170.1%
Contains more Vitamin B5 +26.9%
Contains more Folate +250%
Contains more Vitamin K +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +123.2%
Contains more Fats +4466.1%
Contains more Carbs +∞%
Contains more Other +425%
Equal in Protein - 31.8
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 Water +123.2%
Contains more Fats +4466.1%
Contains more Carbs +∞%
Contains more Other +425%
Equal in Protein - 31.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +5579.7%
Contains more Polyunsaturated fat +238.9%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +5579.7%
Contains more Polyunsaturated fat +238.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 29.15g 31.8g Romano cheese
Fats 0.59g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 130kcal 387kcal Romano cheese
Sugar 0g 0.73g Tuna
Calcium 4mg 1064mg Romano cheese
Iron 0.92mg 0.77mg Tuna
Magnesium 42mg 41mg Tuna
Phosphorus 333mg 760mg Romano cheese
Potassium 527mg 86mg Tuna
Sodium 54mg 1433mg Tuna
Zinc 0.45mg 2.58mg Romano cheese
Copper 0.043mg 0.03mg Tuna
Manganese 0.013mg 0.02mg Romano cheese
Selenium 108.2µg 14.5µg Tuna
Vitamin A 65IU 415IU Romano cheese
Vitamin A RAE 22µg 96µg Romano cheese
Vitamin E 0.29mg 0.23mg Tuna
Vitamin D 82IU 20IU Tuna
Vitamin D 2µg 0.5µg Tuna
Vitamin B1 0.134mg 0.037mg Tuna
Vitamin B2 0.137mg 0.37mg Romano cheese
Vitamin B3 22.07mg 0.077mg Tuna
Vitamin B5 0.334mg 0.424mg Romano cheese
Vitamin B6 1.038mg 0.085mg Tuna
Folate 2µg 7µg Romano cheese
Vitamin B12 2.35µg 1.12µg Tuna
Vitamin K 0.1µg 2.2µg Romano cheese
Tryptophan 0.313mg 0.429mg Romano cheese
Threonine 1.224mg 1.171mg Tuna
Isoleucine 1.287mg 1.685mg Romano cheese
Leucine 2.27mg 3.071mg Romano cheese
Lysine 2.565mg 2.941mg Romano cheese
Methionine 0.827mg 0.852mg Romano cheese
Phenylalanine 1.091mg 1.71mg Romano cheese
Valine 1.438mg 2.183mg Romano cheese
Histidine 0.822mg 1.231mg Romano cheese
Cholesterol 47mg 104mg Tuna
Trans Fat 0.02g Romano cheese
Saturated Fat 0.205g 17.115g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 7.838g Romano cheese
Polyunsaturated fat 0.175g 0.593g Romano cheese
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
92%
Tuna
28%
Romano cheese
Minerals Daily Need Coverage Score
88%
Tuna
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1379mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 57mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 16.91g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $4.6)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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.