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  6. Romano cheese vs. Mango

Romano cheese vs. Mango — In-Depth Nutrition Comparison

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The main differences between romano cheese and mango

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc, yet mango is richer in vitamin C.
  • Daily need coverage for phosphorus for romano cheese is 107% higher.
  • Mango contains less cholesterol.
  • Romano cheese has a lower glycemic index than mango.

Food types used in this article are Cheese, romano and Mangos, raw.

Infographic

Romano cheese vs Mango 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%
Mango
Mango
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +9572.7%
Contains more IronIron +381.3%
Contains more ZincZinc +2766.7%
Contains more PhosphorusPhosphorus +5328.6%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +95.3%
Contains more CopperCopper +270%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +215%

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%
Mango
Mango
6
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +873.7%
Contains more Vitamin B5Vitamin B5 +115.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +291.3%
Contains more Vitamin B3Vitamin B3 +768.8%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +90.9%
Contains more FolateFolate +514.3%

All nutrients comparison - raw data values

Nutrient Romano cheese Mango DV% diff.
Phosphorus 760mg 14mg 107%
Calcium 1064mg 11mg 105%
Saturated fat 17.115g 0.092g 77%
Protein 31.8g 0.82g 62%
Sodium 1433mg 1mg 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.38g 41%
Vitamin C 0mg 36.4mg 40%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.038mg 26%
Selenium 14.5µg 0.6µg 25%
Zinc 2.58mg 0.09mg 23%
Monounsaturated fat 7.838g 0.14g 19%
Calories 387kcal 60kcal 16%
Copper 0.03mg 0.111mg 9%
Folate 7µg 43µg 9%
Iron 0.77mg 0.16mg 8%
Magnesium 41mg 10mg 7%
Fiber 0g 1.6g 6%
Fructose 4.68g 6%
Vitamin B5 0.424mg 0.197mg 5%
Vitamin A 96µg 54µg 5%
Carbs 3.63g 14.98g 4%
Vitamin E 0.23mg 0.9mg 4%
Vitamin B3 0.077mg 0.669mg 4%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.071g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.085mg 0.119mg 3%
Manganese 0.02mg 0.063mg 2%
Potassium 86mg 168mg 2%
Vitamin K 2.2µg 4.2µg 2%
Choline 15.4mg 7.6mg 1%
Vitamin B1 0.037mg 0.028mg 1%
Net carbs 3.63g 13.38g N/A
Sugar 0.73g 13.66g N/A
Tryptophan 0.429mg 0.013mg 0%
Threonine 1.171mg 0.031mg 0%
Isoleucine 1.685mg 0.029mg 0%
Leucine 3.071mg 0.05mg 0%
Lysine 2.941mg 0.066mg 0%
Methionine 0.852mg 0.008mg 0%
Phenylalanine 1.71mg 0.027mg 0%
Valine 2.183mg 0.042mg 0%
Histidine 1.231mg 0.019mg 0%

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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +3778%
Contains more FatsFats +6989.5%
Contains more OtherOther +1766.7%
Contains more CarbsCarbs +312.7%
Contains more WaterWater +170%

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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +5498.6%
Contains more Poly. FatPolyunsaturated fat +735.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.