Mackerel vs Romano cheese - In-Depth Nutrition Comparison
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How are Mackerel and Romano cheese different?
- Mackerel is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin B3, and Choline, while Romano cheese is higher in Calcium, and Phosphorus.
- Mackerel covers your daily need of Vitamin B12 453% more than Romano cheese.
- Mackerel contains 50 times more Vitamin D than Romano cheese. Mackerel contains 1006IU of Vitamin D, while Romano cheese contains 20IU.
- Romano cheese is lower in Sodium.
Fish, mackerel, salted and Cheese, romano types were used in this article.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+81.8%
Contains
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Magnesium
+46.3%
Contains
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Potassium
+504.7%
Contains
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Copper
+233.3%
Contains
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Calcium
+1512.1%
Contains
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Phosphorus
+199.2%
Contains
less
Sodium
-67.8%
Contains
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Zinc
+134.5%
Contains
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Iron
+81.8%
Contains
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Magnesium
+46.3%
Contains
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Potassium
+504.7%
Contains
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Copper
+233.3%
Contains
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Calcium
+1512.1%
Contains
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Phosphorus
+199.2%
Contains
less
Sodium
-67.8%
Contains
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Zinc
+134.5%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin E
+934.8%
Contains
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Vitamin D
+4940%
Contains
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Vitamin B3
+4185.7%
Contains
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Vitamin B6
+382.4%
Contains
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Folate
+114.3%
Contains
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Vitamin B12
+971.4%
Contains
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Vitamin K
+254.5%
Contains
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Vitamin A
+164.3%
Contains
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Vitamin B1
+85%
Contains
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Vitamin B2
+94.7%
Contains
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Vitamin E
+934.8%
Contains
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Vitamin D
+4940%
Contains
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Vitamin B3
+4185.7%
Contains
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Vitamin B6
+382.4%
Contains
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Folate
+114.3%
Contains
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Vitamin B12
+971.4%
Contains
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Vitamin K
+254.5%
Contains
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Vitamin A
+164.3%
Contains
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Vitamin B1
+85%
Contains
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Vitamin B2
+94.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+39.1%
Contains
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Other
+99.4%
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Protein
+71.9%
Contains
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Carbs
+∞%
Equal in Fats - 26.94
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Contains
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Water
+39.1%
Contains
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Other
+99.4%
Contains
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Protein
+71.9%
Contains
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Carbs
+∞%
Equal in Fats - 26.94
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-58.2%
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Polyunsaturated fat
+947.2%
Equal in Monounsaturated Fat - 7.838
Saturated Fat:
7.148 g
Monounsaturated Fat:
8.32 g
Polyunsaturated fat:
6.21 g
Saturated Fat:
17.115 g
Monounsaturated Fat:
7.838 g
Polyunsaturated fat:
0.593 g
Contains
less
Saturated Fat
-58.2%
Contains
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Polyunsaturated fat
+947.2%
Equal in Monounsaturated Fat - 7.838
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sodium |
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Lower in price |
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Lower in Sugar |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0g | 3.63g |
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Protein | 18.5g | 31.8g |
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Fats | 25.1g | 26.94g |
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Carbs | 0g | 3.63g |
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Calories | 305kcal | 387kcal |
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Sugar | 0g | 0.73g |
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Calcium | 66mg | 1064mg |
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Iron | 1.4mg | 0.77mg |
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Magnesium | 60mg | 41mg |
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Phosphorus | 254mg | 760mg |
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Potassium | 520mg | 86mg |
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Sodium | 4450mg | 1433mg |
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Zinc | 1.1mg | 2.58mg |
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Copper | 0.1mg | 0.03mg |
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Vitamin A | 157IU | 415IU |
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Vitamin A RAE | 47µg | 96µg |
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Vitamin E | 2.38mg | 0.23mg |
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Vitamin D | 1006IU | 20IU |
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Vitamin D | 25.2µg | 0.5µg |
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Vitamin B1 | 0.02mg | 0.037mg |
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Vitamin B2 | 0.19mg | 0.37mg |
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Vitamin B3 | 3.3mg | 0.077mg |
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Vitamin B5 | 0.424mg |
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Vitamin B6 | 0.41mg | 0.085mg |
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Folate | 15µg | 7µg |
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Vitamin B12 | 12µg | 1.12µg |
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Vitamin K | 7.8µg | 2.2µg |
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Tryptophan | 0.429mg |
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Threonine | 1.171mg |
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Isoleucine | 1.685mg |
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Leucine | 3.071mg |
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Lysine | 2.941mg |
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Methionine | 0.852mg |
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Phenylalanine | 1.71mg |
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Valine | 2.183mg |
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Histidine | 1.231mg |
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Cholesterol | 95mg | 104mg |
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Saturated Fat | 7.148g | 17.115g |
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Omega-3 - DHA | 2.965g | 0g |
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Omega-3 - EPA | 1.619g | 0g |
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Omega-3 - DPA | 0.391g | 0g |
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Monounsaturated Fat | 8.32g | 7.838g |
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Polyunsaturated fat | 6.21g | 0.593g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
212%

28%

Minerals Daily Need Coverage Score
114%

122%

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 Sugar?

Mackerel is lower in Sugar (difference - 0.73g)
Which food is lower in Cholesterol?

Mackerel is lower in Cholesterol (difference - 9mg)
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 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.
Which food is richer in vitamins?
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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.