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Romano cheese vs Mackerel - In-Depth Nutrition Comparison

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How are Romano cheese and Mackerel different?

  • Romano cheese is richer in Calcium and Phosphorus, while Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin B3 and Choline.
  • Mackerel covers your daily need of Vitamin B12 453% more than Romano cheese.
  • Romano cheese contains 16 times more Calcium than Mackerel. Romano cheese contains 1064mg of Calcium, while Mackerel contains 66mg.
  • Mackerel is lower in Saturated Fat.

Cheese, romano and Fish, mackerel, salted types were used in this article.

Infographic

Romano cheese vs Mackerel infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +1512.1%
Contains more Zinc +134.5%
Contains more Phosphorus +199.2%
Contains less Sodium -67.8%
Contains more Iron +81.8%
Contains more Potassium +504.7%
Contains more Magnesium +46.3%
Contains more Copper +233.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Contains more Calcium +1512.1%
Contains more Zinc +134.5%
Contains more Phosphorus +199.2%
Contains less Sodium -67.8%
Contains more Iron +81.8%
Contains more Potassium +504.7%
Contains more Magnesium +46.3%
Contains more Copper +233.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +164.3%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +94.7%
Contains more Vitamin E +934.8%
Contains more Vitamin D +4940%
Contains more Vitamin B3 +4185.7%
Contains more Vitamin B6 +382.4%
Contains more Vitamin B12 +971.4%
Contains more Vitamin K +254.5%
Contains more Folate +114.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Contains more Vitamin A +164.3%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +94.7%
Contains more Vitamin E +934.8%
Contains more Vitamin D +4940%
Contains more Vitamin B3 +4185.7%
Contains more Vitamin B6 +382.4%
Contains more Vitamin B12 +971.4%
Contains more Vitamin K +254.5%
Contains more Folate +114.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Romano cheese
212
Mackerel
Mineral Summary Score
122
Romano cheese
114
Mackerel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
191%
Romano cheese
111%
Mackerel
Carbohydrates
4%
Romano cheese
0%
Mackerel
Fats
124%
Romano cheese
116%
Mackerel

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Romano cheese Mackerel
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Romano cheese Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 3017mg)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 9mg)
Which food contains less Sugars?
Mackerel
Mackerel contains less Sugars (difference - 0.73g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 9.967g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Romano cheese Mackerel Opinion
Calories 387 305 Romano cheese
Protein 31.8 18.5 Romano cheese
Fats 26.94 25.1 Romano cheese
Vitamin C 0 0
Carbs 3.63 0 Romano cheese
Cholesterol 104 95 Mackerel
Vitamin D 20 1006 Mackerel
Iron 0.77 1.4 Mackerel
Calcium 1064 66 Romano cheese
Potassium 86 520 Mackerel
Magnesium 41 60 Mackerel
Sugars 0.73 0 Mackerel
Fiber 0 0
Copper 0.03 0.1 Mackerel
Zinc 2.58 1.1 Romano cheese
Starch
Phosphorus 760 254 Romano cheese
Sodium 1433 4450 Romano cheese
Vitamin A 415 157 Romano cheese
Vitamin E 0.23 2.38 Mackerel
Vitamin D 0.5 25.2 Mackerel
Vitamin B1 0.037 0.02 Romano cheese
Vitamin B2 0.37 0.19 Romano cheese
Vitamin B3 0.077 3.3 Mackerel
Vitamin B5 0.424 Romano cheese
Vitamin B6 0.085 0.41 Mackerel
Vitamin B12 1.12 12 Mackerel
Vitamin K 2.2 7.8 Mackerel
Folate 7 15 Mackerel
Trans Fat
Saturated Fat 17.115 7.148 Mackerel
Monounsaturated Fat 7.838 8.32 Mackerel
Polyunsaturated fat 0.593 6.21 Mackerel
Tryptophan 0.429 Romano cheese
Threonine 1.171 Romano cheese
Isoleucine 1.685 Romano cheese
Leucine 3.071 Romano cheese
Lysine 2.941 Romano cheese
Methionine 0.852 Romano cheese
Phenylalanine 1.71 Romano cheese
Valine 2.183 Romano cheese
Histidine 1.231 Romano cheese
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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/168149/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.