Romano cheese vs. Rainbow trout — In-Depth Nutrition Comparison
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How are romano cheese and rainbow trout different?
- Romano cheese is richer in calcium, phosphorus, fats, and protein, while rainbow trout is higher in vitamin B12, vitamin D*, vitamin B3, and vitamin B5.
- Rainbow trout covers your daily need for vitamin B12 133% more than romano cheese.
- Romano cheese contains 43 times more calcium than rainbow trout. Romano cheese contains 1064mg of calcium, while rainbow trout contains 25mg.
- Rainbow trout is lower in sodium.
- Romano cheese has a higher glycemic index (27) than rainbow trout (0).
Cheese, romano and Fish, trout, rainbow, farmed, raw types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +64% |
| Contains more CalciumCalcium | +4156% |
| Contains more IronIron | +148.4% |
| Contains more ZincZinc | +473.3% |
| Contains more PhosphorusPhosphorus | +236.3% |
| Contains more ManganeseManganese | +81.8% |
| Contains more PotassiumPotassium | +338.4% |
| Contains more CopperCopper | +53.3% |
| Contains less SodiumSodium | -96.4% |
| Contains more SeleniumSelenium | +62.8% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +311.1% |
| Contains more Vitamin KVitamin K | +2100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +3080% |
| Contains more Vitamin EVitamin E | +917.4% |
| Contains more Vitamin B1Vitamin B1 | +224.3% |
| Contains more Vitamin B3Vitamin B3 | +7129.9% |
| Contains more Vitamin B5Vitamin B5 | +293.2% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin B12Vitamin B12 | +283.9% |
| Contains more FolateFolate | +57.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.12µg | 4.3µg | 133% |
| Calcium | 1064mg | 25mg | 104% |
| Vitamin D* | 20 IU | 635 IU | 77% |
| Vitamin D | 0.5µg | 15.9µg | 77% |
| Phosphorus | 760mg | 226mg | 76% |
| Saturated fat | 17.115g | 1.383g | 72% |
| Sodium | 1433mg | 51mg | 60% |
| Vitamin B3 | 0.077mg | 5.567mg | 34% |
| Fats | 26.94g | 6.18g | 32% |
| Vitamin B5 | 0.424mg | 1.667mg | 25% |
| Protein | 31.8g | 19.94g | 24% |
| Vitamin B2 | 0.37mg | 0.09mg | 22% |
| Vitamin B6 | 0.085mg | 0.34mg | 20% |
| Zinc | 2.58mg | 0.45mg | 19% |
| Selenium | 14.5µg | 23.6µg | 17% |
| Cholesterol | 104mg | 59mg | 15% |
| Monounsaturated fat | 7.838g | 1.979g | 15% |
| Vitamin E | 0.23mg | 2.34mg | 14% |
| Calories | 387kcal | 141kcal | 12% |
| Potassium | 86mg | 377mg | 9% |
| Choline | 15.4mg | 65mg | 9% |
| Vitamin B1 | 0.037mg | 0.12mg | 7% |
| Iron | 0.77mg | 0.31mg | 6% |
| Polyunsaturated fat | 0.593g | 1.507g | 6% |
| Magnesium | 41mg | 25mg | 4% |
| Omega-3 (ALA) | 0.059g | 4% | |
| Vitamin C | 0mg | 2.9mg | 3% |
| Omega-6 (Linoleic acid) | 0.466g | 3% | |
| Copper | 0.03mg | 0.046mg | 2% |
| Vitamin K | 2.2µg | 0.1µg | 2% |
| Carbs | 3.63g | 0g | 1% |
| Vitamin A | 96µg | 84µg | 1% |
| Folate | 7µg | 11µg | 1% |
| Protein per 100 calories | 8.2g | 14g | N/A |
| Calories per 10 g protein | 122kcal | 71kcal | N/A |
| Weight per 100 calories | 26g | 71g | N/A |
| Unsaturated / Saturated Fat ratio | 0.49 | 2.5 | N/A |
| Net carbs | 3.63g | 0g | N/A |
| Sugar | 0.73g | 0g | N/A |
| Manganese | 0.02mg | 0.011mg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.429mg | 0.234mg | 0% |
| Threonine | 1.171mg | 0.915mg | 0% |
| Isoleucine | 1.685mg | 0.962mg | 0% |
| Leucine | 3.071mg | 1.696mg | 0% |
| Lysine | 2.941mg | 1.916mg | 0% |
| Methionine | 0.852mg | 0.618mg | 0% |
| Phenylalanine | 1.71mg | 0.815mg | 0% |
| Valine | 2.183mg | 1.075mg | 0% |
| Histidine | 1.231mg | 0.614mg | 0% |
| Omega-3 (EPA) | 0g | 0.217g | N/A |
| Omega-3 (DHA) | 0g | 0.516g | N/A |
| Omega-3 (DPA) | 0g | 0.091g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.007g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.008g | N/A | |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.02g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.04g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more ProteinProtein | +59.5% |
| Contains more FatsFats | +335.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +138.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
| Contains more Mono. FatMonounsaturated fat | +296.1% |
| Contains less Sat. FatSaturated fat | -91.9% |
| Contains more Poly. FatPolyunsaturated fat | +154.1% |