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  6. Romano cheese vs. Mashed potato

Romano cheese vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between Romano cheese and Mashed potato?

  • Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin B2, Selenium, and Zinc, however, Mashed potato is richer in Vitamin B3.
  • Romano cheese's daily need coverage for Calcium is 105% more.

We used Cheese, romano and Fast foods, potato, mashed types in this article.

Infographic

Romano cheese vs Mashed potato 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.
Romano cheese
Romano cheese
6
:
4
Mashed potato
Mashed potato
Contains more Calcium +5811.1%
Contains more Iron +148.4%
Contains more Magnesium +173.3%
Contains more Phosphorus +1188.1%
Contains more Zinc +1072.7%
Contains more Selenium +1712.5%
Contains more Potassium +232.6%
Contains less Sodium -78.6%
Contains more Copper +16.7%
Contains more Manganese +390%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +5811.1%
Contains more Iron +148.4%
Contains more Magnesium +173.3%
Contains more Phosphorus +1188.1%
Contains more Zinc +1072.7%
Contains more Selenium +1712.5%
Contains more Potassium +232.6%
Contains less Sodium -78.6%
Contains more Copper +16.7%
Contains more Manganese +390%

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.
Romano cheese
Romano cheese
6
:
5
Mashed potato
Mashed potato
Contains more Vitamin A +124.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +146.7%
Contains more Vitamin B2 +2366.7%
Contains more Vitamin B12 +1500%
Contains more Vitamin E +82.6%
Contains more Vitamin B3 +1302.6%
Contains more Vitamin B6 +41.2%
Contains more Folate +28.6%
Contains more Vitamin K +168.2%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin A +124.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +146.7%
Contains more Vitamin B2 +2366.7%
Contains more Vitamin B12 +1500%
Contains more Vitamin E +82.6%
Contains more Vitamin B3 +1302.6%
Contains more Vitamin B6 +41.2%
Contains more Folate +28.6%
Contains more Vitamin K +168.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Mashed potato
Mashed potato
Contains more Protein +1827.3%
Contains more Fats +855.3%
Contains more Other +433.3%
Contains more Carbs +303.6%
Contains more Water +157.6%
Romano cheese
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
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +1827.3%
Contains more Fats +855.3%
Contains more Other +433.3%
Contains more Carbs +303.6%
Contains more Water +157.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
1
:
2
Mashed potato
Mashed potato
Contains more Monounsaturated Fat +988.6%
Contains less Saturated Fat -96.6%
Contains more Polyunsaturated fat +126.3%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +988.6%
Contains less Saturated Fat -96.6%
Contains more Polyunsaturated fat +126.3%

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

All nutrients comparison - raw data values

Nutrient Romano cheese Mashed potato Opinion
Net carbs 3.63g 13.35g Mashed potato
Protein 31.8g 1.65g Romano cheese
Fats 26.94g 2.82g Romano cheese
Carbs 3.63g 14.65g Mashed potato
Calories 387kcal 89kcal Romano cheese
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.73g 0.5g Mashed potato
Fiber 0g 1.3g Mashed potato
Calcium 1064mg 18mg Romano cheese
Iron 0.77mg 0.31mg Romano cheese
Magnesium 41mg 15mg Romano cheese
Phosphorus 760mg 59mg Romano cheese
Potassium 86mg 286mg Mashed potato
Sodium 1433mg 306mg Mashed potato
Zinc 2.58mg 0.22mg Romano cheese
Copper 0.03mg 0.035mg Mashed potato
Manganese 0.02mg 0.098mg Mashed potato
Selenium 14.5µg 0.8µg Romano cheese
Vitamin A 415IU 185IU Romano cheese
Vitamin A RAE 96µg 43µg Romano cheese
Vitamin E 0.23mg 0.42mg Mashed potato
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.015mg Romano cheese
Vitamin B2 0.37mg 0.015mg Romano cheese
Vitamin B3 0.077mg 1.08mg Mashed potato
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.085mg 0.12mg Mashed potato
Folate 7µg 9µg Mashed potato
Vitamin B12 1.12µg 0.07µg Romano cheese
Vitamin K 2.2µg 5.9µg Mashed potato
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 0mg Mashed potato
Trans Fat 0.105g Romano cheese
Saturated Fat 17.115g 0.577g Mashed potato
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 7.838g 0.72g Romano cheese
Polyunsaturated fat 0.593g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
28%
Romano cheese
9%
Mashed potato
Minerals Daily Need Coverage Score
106%
Romano cheese
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 60)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 1127mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 16.538g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $4.6)
Which food is richer in vitamins?
?
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.