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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.
  • The glycemic index of 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.
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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +6993.3%
Contains more ZincZinc +174.5%
Contains more PhosphorusPhosphorus +173.4%
Contains more MagnesiumMagnesium +136.6%
Contains more PotassiumPotassium +366.3%
Contains more IronIron +103.9%
Contains more CopperCopper +213.3%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +255.9%
~equal in Manganese ~0.02mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +329.7%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B3Vitamin B3 +8796.1%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B6Vitamin B6 +441.2%
Contains more Vitamin B12Vitamin B12 +1596.4%

All nutrients comparison - raw data values

Nutrient Romano cheese Mackerel DV% diff.
Vitamin B12 1.12µg 19µg 745%
Calcium 1064mg 15mg 105%
Phosphorus 760mg 278mg 69%
Selenium 14.5µg 51.6µg 67%
Saturated fat 17.115g 4.176g 59%
Sodium 1433mg 83mg 59%
Vitamin B3 0.077mg 6.85mg 42%
Vitamin B6 0.085mg 0.46mg 29%
Polyunsaturated fat 0.593g 4.3g 25%
Protein 31.8g 23.85g 16%
Zinc 2.58mg 0.94mg 15%
Fats 26.94g 17.81g 14%
Magnesium 41mg 97mg 13%
Vitamin B5 0.424mg 0.99mg 11%
Iron 0.77mg 1.57mg 10%
Vitamin B1 0.037mg 0.159mg 10%
Cholesterol 104mg 75mg 10%
Potassium 86mg 401mg 9%
Copper 0.03mg 0.094mg 7%
Calories 387kcal 262kcal 6%
Vitamin A 96µg 54µg 5%
Choline 15.4mg 3%
Vitamin B2 0.37mg 0.412mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Monounsaturated fat 7.838g 7.006g 2%
Folate 7µg 2µg 1%
Carbs 3.63g 0g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.63g 0g N/A
Sugar 0.73g N/A
Manganese 0.02mg 0.02mg 0%
Tryptophan 0.429mg 0.267mg 0%
Threonine 1.171mg 1.045mg 0%
Isoleucine 1.685mg 1.099mg 0%
Leucine 3.071mg 1.938mg 0%
Lysine 2.941mg 2.19mg 0%
Methionine 0.852mg 0.706mg 0%
Phenylalanine 1.71mg 0.931mg 0%
Valine 2.183mg 1.228mg 0%
Histidine 1.231mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g 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
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 ProteinProtein +33.3%
Contains more FatsFats +51.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +32.5%
Contains more WaterWater +72.3%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +11.9%
Contains less Sat. FatSaturated fat -75.6%
Contains more Poly. FatPolyunsaturated fat +625.1%

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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. 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.