Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Romano cheese vs. Mackerel — In-Depth Nutrition Comparison

Compare

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
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.
Contains more Calcium +1512.1%
Contains more Phosphorus +199.2%
Contains less Sodium -67.8%
Contains more Zinc +134.5%
Contains more Iron +81.8%
Contains more Magnesium +46.3%
Contains more Potassium +504.7%
Contains more Copper +233.3%
Contains more Selenium +406.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +1512.1%
Contains more Phosphorus +199.2%
Contains less Sodium -67.8%
Contains more Zinc +134.5%
Contains more Iron +81.8%
Contains more Magnesium +46.3%
Contains more Potassium +504.7%
Contains more Copper +233.3%
Contains more Selenium +406.2%

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.
:
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 Folate +114.3%
Contains more Vitamin B12 +971.4%
Contains more Choline +559.7%
Contains more Vitamin K +254.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 20%
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 Folate +114.3%
Contains more Vitamin B12 +971.4%
Contains more Choline +559.7%
Contains more Vitamin K +254.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +71.9%
Contains more Carbs +∞%
Contains more Water +39.1%
Contains more Other +99.4%
Equal in Fats - 25.1
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 Protein +71.9%
Contains more Carbs +∞%
Contains more Water +39.1%
Contains more Other +99.4%
Equal in Fats - 25.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.2%
Contains more Polyunsaturated fat +947.2%
Equal in Monounsaturated Fat - 8.32
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -58.2%
Contains more Polyunsaturated fat +947.2%
Equal in Monounsaturated Fat - 8.32

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 Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Mackerel Opinion
Net carbs 3.63g 0g Romano cheese
Protein 31.8g 18.5g Romano cheese
Fats 26.94g 25.1g Romano cheese
Carbs 3.63g 0g Romano cheese
Calories 387kcal 305kcal Romano cheese
Sugar 0.73g 0g Mackerel
Calcium 1064mg 66mg Romano cheese
Iron 0.77mg 1.4mg Mackerel
Magnesium 41mg 60mg Mackerel
Phosphorus 760mg 254mg Romano cheese
Potassium 86mg 520mg Mackerel
Sodium 1433mg 4450mg Romano cheese
Zinc 2.58mg 1.1mg Romano cheese
Copper 0.03mg 0.1mg Mackerel
Manganese 0.02mg Romano cheese
Selenium 14.5µg 73.4µg Mackerel
Vitamin A 415IU 157IU Romano cheese
Vitamin A RAE 96µg 47µg Romano cheese
Vitamin E 0.23mg 2.38mg Mackerel
Vitamin D 20IU 1006IU Mackerel
Vitamin D 0.5µg 25.2µg Mackerel
Vitamin B1 0.037mg 0.02mg Romano cheese
Vitamin B2 0.37mg 0.19mg Romano cheese
Vitamin B3 0.077mg 3.3mg Mackerel
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.085mg 0.41mg Mackerel
Folate 7µg 15µg Mackerel
Vitamin B12 1.12µg 12µg Mackerel
Choline 15.4mg 101.6mg Mackerel
Vitamin K 2.2µg 7.8µg Mackerel
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 104mg 95mg Mackerel
Saturated Fat 17.115g 7.148g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 7.838g 8.32g Mackerel
Polyunsaturated fat 0.593g 6.21g 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

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
27%
Romano cheese
200%
Mackerel
Minerals Daily Need Coverage Score
106%
Romano cheese
131%
Mackerel

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 Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.73g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 9mg)
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 vitamins?
Mackerel
Mackerel is relatively richer in vitamins
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.

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.