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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.
  • Romano cheese has a lower glycemic index (27) than mashed potato (87).

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.
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +173.3%
Contains more CalciumCalcium +5811.1%
Contains more IronIron +148.4%
Contains more ZincZinc +1072.7%
Contains more PhosphorusPhosphorus +1188.1%
Contains more SeleniumSelenium +1712.5%
Contains more PotassiumPotassium +232.6%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +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.
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%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin AVitamin A +123.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +146.7%
Contains more Vitamin B2Vitamin B2 +2366.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +1500%
Contains more CholineCholine +14.9%
Contains more Vitamin EVitamin E +82.6%
Contains more Vitamin B3Vitamin B3 +1302.6%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Romano cheese Mashed potato DV% diff.
Calcium 1064mg 18mg 105%
Phosphorus 760mg 59mg 100%
Saturated fat 17.115g 0.577g 75%
Protein 31.8g 1.65g 60%
Sodium 1433mg 306mg 49%
Vitamin B12 1.12µg 0.07µg 44%
Fats 26.94g 2.82g 37%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.015mg 27%
Selenium 14.5µg 0.8µg 25%
Zinc 2.58mg 0.22mg 21%
Monounsaturated fat 7.838g 0.72g 18%
Calories 387kcal 89kcal 15%
Vitamin B5 0.424mg 8%
Vitamin A 96µg 43µg 6%
Vitamin B3 0.077mg 1.08mg 6%
Iron 0.77mg 0.31mg 6%
Magnesium 41mg 15mg 6%
Potassium 86mg 286mg 6%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Polyunsaturated fat 0.593g 1.342g 5%
Carbs 3.63g 14.65g 4%
Manganese 0.02mg 0.098mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.085mg 0.12mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 5.9µg 3%
Vitamin B1 0.037mg 0.015mg 2%
Folate 7µg 9µg 1%
Copper 0.03mg 0.035mg 1%
Vitamin E 0.23mg 0.42mg 1%
Net carbs 3.63g 13.35g N/A
Sugar 0.73g 0.5g N/A
Trans fat 0.105g N/A
Choline 15.4mg 13.4mg 0%
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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
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 ProteinProtein +1827.3%
Contains more FatsFats +855.3%
Contains more OtherOther +433.3%
Contains more CarbsCarbs +303.6%
Contains more WaterWater +157.6%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +988.6%
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +126.3%

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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. 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.