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  6. Romano cheese vs. Mayonnaise

Romano cheese vs. Mayonnaise — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and mayonnaise

  • Romano cheese has more calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc; however, mayonnaise is higher in vitamin K.
  • Mayonnaise covers your daily need for vitamin K, 134% more than romano cheese.
  • Romano cheese has 133 times more calcium than mayonnaise. While romano cheese has 1064mg of calcium, mayonnaise has only 8mg.
  • Mayonnaise has less cholesterol.

These are the specific foods used in this comparison Cheese, romano and Salad dressing, mayonnaise, regular.

Infographic

Romano cheese vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +4000%
Contains more CalciumCalcium +13200%
Contains more PotassiumPotassium +330%
Contains more IronIron +266.7%
Contains more CopperCopper +57.9%
Contains more ZincZinc +1620%
Contains more PhosphorusPhosphorus +3519%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +530.4%
Contains less SodiumSodium -55.7%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B2Vitamin B2 +1847.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +146.5%
Contains more Vitamin B6Vitamin B6 +962.5%
Contains more Vitamin B12Vitamin B12 +833.3%
Contains more FolateFolate +40%
Contains more Vitamin EVitamin E +1326.1%
Contains more Vitamin KVitamin K +7309.1%
Contains more CholineCholine +122.1%
~equal in Vitamin C ~0mg

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +3212.5%
Contains more CarbsCarbs +536.8%
Contains more WaterWater +42.8%
Contains more OtherOther +241.1%
Contains more FatsFats +177.8%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Mono. FatMonounsaturated fat +114.9%
Contains more Poly. FatPolyunsaturated fat +7436.3%

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 Mayonnaise
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Romano cheese Mayonnaise DV% diff.
Polyunsaturated fat 0.593g 44.69g 294%
Vitamin K 2.2µg 163µg 134%
Calcium 1064mg 8mg 106%
Phosphorus 760mg 21mg 106%
Fats 26.94g 74.85g 74%
Protein 31.8g 0.96g 62%
Vitamin B12 1.12µg 0.12µg 42%
Sodium 1433mg 635mg 35%
Vitamin B2 0.37mg 0.019mg 27%
Saturated fat 17.115g 11.703g 25%
Monounsaturated fat 7.838g 16.843g 23%
Selenium 14.5µg 2.3µg 22%
Zinc 2.58mg 0.15mg 22%
Cholesterol 104mg 42mg 21%
Vitamin E 0.23mg 3.28mg 20%
Calories 387kcal 680kcal 15%
Magnesium 41mg 1mg 10%
Vitamin A 96µg 16µg 9%
Iron 0.77mg 0.21mg 7%
Vitamin B6 0.085mg 0.008mg 6%
Vitamin B5 0.424mg 0.172mg 5%
Choline 15.4mg 34.2mg 3%
Vitamin B1 0.037mg 0.01mg 2%
Vitamin D 0.5µg 0.2µg 2%
Potassium 86mg 20mg 2%
Vitamin D 20IU 7IU 2%
Manganese 0.02mg 0.007mg 1%
Copper 0.03mg 0.019mg 1%
Folate 7µg 5µg 1%
Carbs 3.63g 0.57g 1%
Net carbs 3.63g 0.57g N/A
Sugar 0.73g 0.57g N/A
Vitamin B3 0.077mg 0mg 0%
Trans fat 0.187g N/A
Tryptophan 0.429mg 0.017mg 0%
Threonine 1.171mg 0.055mg 0%
Isoleucine 1.685mg 0.065mg 0%
Leucine 3.071mg 0.095mg 0%
Lysine 2.941mg 0.072mg 0%
Methionine 0.852mg 0.035mg 0%
Phenylalanine 1.71mg 0.057mg 0%
Valine 2.183mg 0.074mg 0%
Histidine 1.231mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Romano cheese
41%
Mayonnaise
Minerals Daily Need Coverage Score
106%
Romano cheese
13%
Mayonnaise

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 - 27)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 62mg)
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 798mg)
Which food is lower in Saturated fat?
Mayonnaise
Mayonnaise is lower in Saturated fat (difference - 5.412g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $4)

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.