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 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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
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 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 EVitamin E | +934.8% |
| Contains more Vitamin DVitamin D | +4940% |
| 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% |
| Contains more CholineCholine | +559.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
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% |
| Contains more OtherOther | +99.4% |
~equal in
Fats
~25.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.12µg | 12µg | 453% |
| Sodium | 1433mg | 4450mg | 131% |
| Vitamin D | 0.5µg | 25.2µg | 124% |
| Vitamin D | 20IU | 1006IU | 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% |
| Zinc | 2.58mg | 1.1mg | 13% |
| Potassium | 86mg | 520mg | 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% |
| Vitamin B1 | 0.037mg | 0.02mg | 1% |
| Manganese | 0.02mg | 1% | |
| Carbs | 3.63g | 0g | 1% |
| Monounsaturated fat | 7.838g | 8.32g | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
172%
Minerals Daily Need Coverage Score
106%
131%
Comparison summary
Which food contains less Sodium?
Romano cheese contains less Sodium (difference - 3017mg)
Which food is cheaper?
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated fat?
Mackerel is lower in Saturated fat (difference - 9.967g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is richer in minerals?
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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.