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  6. Romano cheese vs. Mackerel

Romano cheese vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Mackerel

  • Romano cheese is higher in Calcium, Phosphorus, and Zinc, yet Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Magnesium.
  • Mackerel covers your daily Vitamin B12 needs 745% more than Romano cheese.
  • Romano cheese contains 71 times more Calcium than Mackerel. While Romano cheese contains 1064mg of Calcium, Mackerel contains only 15mg.
  • The amount of Sodium in Mackerel is lower.

Food varieties used in this article are Cheese, romano and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Romano cheese vs Mackerel 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.
Romano cheese
Romano cheese
3
:
6
Mackerel
Mackerel
Contains more Calcium +6993.3%
Contains more Phosphorus +173.4%
Contains more Zinc +174.5%
Contains more Iron +103.9%
Contains more Magnesium +136.6%
Contains more Potassium +366.3%
Contains less Sodium -94.2%
Contains more Copper +213.3%
Contains more Selenium +255.9%
Equal in Manganese - 0.02
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +6993.3%
Contains more Phosphorus +173.4%
Contains more Zinc +174.5%
Contains more Iron +103.9%
Contains more Magnesium +136.6%
Contains more Potassium +366.3%
Contains less Sodium -94.2%
Contains more Copper +213.3%
Contains more Selenium +255.9%
Equal in Manganese - 0.02

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.
Romano cheese
Romano cheese
5
:
7
Mackerel
Mackerel
Contains more Vitamin A +130.6%
Contains more Folate +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +329.7%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +8796.1%
Contains more Vitamin B5 +133.5%
Contains more Vitamin B6 +441.2%
Contains more Vitamin B12 +1596.4%
Romano cheese
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +130.6%
Contains more Folate +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +329.7%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +8796.1%
Contains more Vitamin B5 +133.5%
Contains more Vitamin B6 +441.2%
Contains more Vitamin B12 +1596.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
4
:
1
Mackerel
Mackerel
Contains more Protein +33.3%
Contains more Fats +51.3%
Contains more Carbs +∞%
Contains more Other +32.5%
Contains more Water +72.3%
Romano cheese
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
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Protein +33.3%
Contains more Fats +51.3%
Contains more Carbs +∞%
Contains more Other +32.5%
Contains more Water +72.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Mackerel
Mackerel
Contains more Monounsaturated Fat +11.9%
Contains less Saturated Fat -75.6%
Contains more Polyunsaturated fat +625.1%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +11.9%
Contains less Saturated Fat -75.6%
Contains more Polyunsaturated fat +625.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Mackerel Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 23.85g Romano cheese
Fats 26.94g 17.81g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 262kcal Romano cheese
Sugar 0.73g Mackerel
Calcium 1064mg 15mg Romano cheese
Iron 0.77mg 1.57mg Mackerel
Magnesium 41mg 97mg Mackerel
Phosphorus 760mg 278mg Romano cheese
Potassium 86mg 401mg Mackerel
Sodium 1433mg 83mg Mackerel
Zinc 2.58mg 0.94mg Romano cheese
Copper 0.03mg 0.094mg Mackerel
Manganese 0.02mg 0.02mg
Selenium 14.5µg 51.6µg Mackerel
Vitamin A 415IU 180IU Romano cheese
Vitamin A RAE 96µg 54µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.037mg 0.159mg Mackerel
Vitamin B2 0.37mg 0.412mg Mackerel
Vitamin B3 0.077mg 6.85mg Mackerel
Vitamin B5 0.424mg 0.99mg Mackerel
Vitamin B6 0.085mg 0.46mg Mackerel
Folate 7µg 2µg Romano cheese
Vitamin B12 1.12µg 19µg Mackerel
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.267mg Romano cheese
Threonine 1.171mg 1.045mg Romano cheese
Isoleucine 1.685mg 1.099mg Romano cheese
Leucine 3.071mg 1.938mg Romano cheese
Lysine 2.941mg 2.19mg Romano cheese
Methionine 0.852mg 0.706mg Romano cheese
Phenylalanine 1.71mg 0.931mg Romano cheese
Valine 2.183mg 1.228mg Romano cheese
Histidine 1.231mg 0.702mg Romano cheese
Cholesterol 104mg 75mg Mackerel
Saturated Fat 17.115g 4.176g Mackerel
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 7.838g 7.006g Romano cheese
Polyunsaturated fat 0.593g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Mackerel
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
28%
Romano cheese
235%
Mackerel
Minerals Daily Need Coverage Score
106%
Romano cheese
64%
Mackerel

Comparison summary

Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 1350mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 12.939g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.