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  6. Romano cheese vs. Mackerel

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, phosphorus, and protein, while mackerel is higher in vitamin B12, vitamin D*, selenium, vitamin B6, and vitamin B3.
  • Mackerel covers your daily need for 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.
  • Romano cheese has a higher glycemic index (27) than mackerel (0).

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

Infographic

Romano cheese vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +1512.1%
Contains more ZincZinc +134.5%
Contains more PhosphorusPhosphorus +199.2%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +46.3%
Contains more PotassiumPotassium +504.7%
Contains more IronIron +81.8%
Contains more CopperCopper +233.3%
Contains more SeleniumSelenium +406.2%

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% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin AVitamin A +104.3%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin DVitamin D +4940%
Contains more Vitamin EVitamin E +934.8%
Contains more Vitamin B3Vitamin B3 +4185.7%
Contains more Vitamin B6Vitamin B6 +382.4%
Contains more Vitamin B12Vitamin B12 +971.4%
Contains more Vitamin KVitamin K +254.5%
Contains more FolateFolate +114.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Mackerel DV% diff.
Vitamin B12 1.12µg 12µg 453%
Sodium 1433mg 4450mg 131%
Vitamin D 0.5µg 25.2µg 124%
Vitamin D* 20 IU 1006 IU 123%
Selenium 14.5µg 73.4µg 107%
Calcium 1064mg 66mg 100%
Phosphorus 760mg 254mg 72%
Saturated fat 17.115g 7.148g 45%
Polyunsaturated fat 0.593g 6.21g 37%
Protein 31.8g 18.5g 27%
Vitamin B6 0.085mg 0.41mg 25%
Vitamin B3 0.077mg 3.3mg 20%
Choline 15.4mg 101.6mg 16%
Vitamin E 0.23mg 2.38mg 14%
Vitamin B2 0.37mg 0.19mg 14%
Potassium 86mg 520mg 13%
Zinc 2.58mg 1.1mg 13%
Iron 0.77mg 1.4mg 8%
Copper 0.03mg 0.1mg 8%
Vitamin B5 0.424mg 8%
Magnesium 41mg 60mg 5%
Vitamin A 96µg 47µg 5%
Vitamin K 2.2µg 7.8µg 5%
Calories 387kcal 305kcal 4%
Fats 26.94g 25.1g 3%
Cholesterol 104mg 95mg 3%
Folate 7µg 15µg 2%
Carbs 3.63g 0g 1%
Manganese 0.02mg 1%
Vitamin B1 0.037mg 0.02mg 1%
Monounsaturated fat 7.838g 8.32g 1%
Protein per 100 calories 8.2g 6.1g N/A
Calories per 10 g protein 122kcal 165kcal N/A
Weight per 100 calories 26g 33g N/A
Unsaturated / Saturated Fat ratio 0.49 2 N/A
Net carbs 3.63g 0g N/A
Sugar 0.73g 0g N/A
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 1.619g N/A
Omega-3 (DHA) 0g 2.965g N/A
Omega-3 (DPA) 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +71.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.1%
~equal in Fats ~25.1g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -58.2%
Contains more Poly. FatPolyunsaturated fat +947.2%
~equal in Monounsaturated fat ~8.32g

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/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.