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  6. Mackerel vs. Romano cheese

Mackerel vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Mackerel and Romano cheese

  • Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Magnesium, yet Romano cheese is higher in Calcium, Phosphorus, and Zinc.
  • Mackerel covers your daily Vitamin B12 needs 745% more than Romano cheese.
  • Mackerel contains 89 times more Vitamin B3 than Romano cheese. While Mackerel contains 6.85mg of Vitamin B3, Romano cheese contains only 0.077mg.
  • The amount of Saturated Fat in Mackerel is lower.

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

Infographic

Mackerel 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.
Mackerel
Mackerel
6
:
3
Romano cheese
Romano cheese
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%
Contains more Calcium +6993.3%
Contains more Phosphorus +173.4%
Contains more Zinc +174.5%
Equal in Manganese - 0.02
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
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%
Contains more Calcium +6993.3%
Contains more Phosphorus +173.4%
Contains more Zinc +174.5%
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.
Mackerel
Mackerel
7
:
5
Romano cheese
Romano cheese
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%
Contains more Vitamin A +130.6%
Contains more Folate +250%
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%
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%
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%
Contains more Vitamin A +130.6%
Contains more Folate +250%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.