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  6. Romano cheese vs. Cod liver oil

Romano cheese vs. Cod liver oil — In-Depth Nutrition Comparison

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What are the differences between romano cheese and cod liver oil?

  • Romano cheese is higher in phosphorus, calcium, protein, vitamin B12, and vitamin B2; however, cod liver oil is richer in vitamin A, vitamin D* and fats.
  • Cod liver oil's daily need coverage for vitamin A is 3323% more.
  • Cod liver oil has less sodium.
  • Cod liver oil has a lower glycemic index (0) than romano cheese (27).

We used Cheese, romano and Fish oil, cod liver types in this article.

Infographic

Romano cheese vs Cod liver oil infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3750% 10000% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +49900%
Contains more Vitamin AVitamin A +31150%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Cod liver oil DV% diff.
Vitamin A 96µg 30000µg 3323%
Vitamin D* 20 IU 10000 IU 1248%
Vitamin D 0.5µg 250µg 1248%
Cholesterol 104mg 570mg 155%
Polyunsaturated fat 0.593g 22.541g 146%
Fats 26.94g 100g 112%
Phosphorus 760mg 0mg 109%
Calcium 1064mg 0mg 106%
Monounsaturated fat 7.838g 46.711g 97%
Protein 31.8g 0g 64%
Sodium 1433mg 0mg 62%
Vitamin B12 1.12µg 0µg 47%
Vitamin B2 0.37mg 0mg 28%
Calories 387kcal 902kcal 26%
Selenium 14.5µg 0µg 26%
Saturated fat 17.115g 22.608g 25%
Zinc 2.58mg 0mg 23%
Magnesium 41mg 0mg 10%
Iron 0.77mg 0mg 10%
Vitamin B5 0.424mg 0mg 8%
Vitamin B6 0.085mg 0mg 7%
Potassium 86mg 0mg 3%
Copper 0.03mg 0mg 3%
Vitamin B1 0.037mg 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Folate 7µg 0µg 2%
Carbs 3.63g 0g 1%
Manganese 0.02mg 0mg 1%
Protein per 100 calories 8.2g 0g N/A
Calories per 10 g protein 122kcal N/A
Weight per 100 calories 26g 11g N/A
Unsaturated / Saturated Fat ratio 0.49 3.1 N/A
Net carbs 3.63g 0g N/A
Sugar 0.73g N/A
Vitamin B3 0.077mg 0mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%
Omega-3 (EPA) 0g 6.898g N/A
Omega-3 (DHA) 0g 10.968g N/A
Omega-3 (DPA) 0g 0.935g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more FatsFats +271.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -24.3%
Contains more Mono. FatMonounsaturated fat +496%
Contains more Poly. FatPolyunsaturated fat +3701.2%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.