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 for 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.
- Romano cheese has a higher glycemic index (27) than mackerel (0).
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +46.3% |
| Contains more PotassiumPotassium | +504.7% |
| Contains more IronIron | +81.8% |
| Contains more CopperCopper | +233.3% |
| Contains more SeleniumSelenium | +406.2% |
| Contains more CalciumCalcium | +1512.1% |
| Contains more ZincZinc | +134.5% |
| Contains more PhosphorusPhosphorus | +199.2% |
| Contains less SodiumSodium | -67.8% |
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.
| Contains more Vitamin EVitamin E | +934.8% |
| Contains more Vitamin DVitamin D | +4940% |
| Contains more Vitamin B3Vitamin B3 | +4185.7% |
| Contains more Vitamin B6Vitamin B6 | +382.4% |
| Contains more Vitamin B12Vitamin B12 | +971.4% |
| Contains more Vitamin KVitamin K | +254.5% |
| Contains more FolateFolate | +114.3% |
| Contains more CholineCholine | +559.7% |
| Contains more Vitamin AVitamin A | +104.3% |
| Contains more Vitamin B1Vitamin B1 | +85% |
| Contains more Vitamin B2Vitamin B2 | +94.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more WaterWater | +39.1% |
| Contains more OtherOther | +99.4% |
| Contains more ProteinProtein | +71.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Fats
~26.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -58.2% |
| Contains more Poly. FatPolyunsaturated fat | +947.2% |
~equal in
Monounsaturated fat
~7.838g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 12µg | 1.12µg | 453% |
| Sodium | 4450mg | 1433mg | 131% |
| Vitamin D | 25.2µg | 0.5µg | 124% |
| Vitamin D | 1006IU | 20IU | 123% |
| Selenium | 73.4µg | 14.5µg | 107% |
| Calcium | 66mg | 1064mg | 100% |
| Phosphorus | 254mg | 760mg | 72% |
| Saturated fat | 7.148g | 17.115g | 45% |
| Polyunsaturated fat | 6.21g | 0.593g | 37% |
| Protein | 18.5g | 31.8g | 27% |
| Vitamin B6 | 0.41mg | 0.085mg | 25% |
| Vitamin B3 | 3.3mg | 0.077mg | 20% |
| Choline | 101.6mg | 15.4mg | 16% |
| Vitamin E | 2.38mg | 0.23mg | 14% |
| Vitamin B2 | 0.19mg | 0.37mg | 14% |
| Zinc | 1.1mg | 2.58mg | 13% |
| Potassium | 520mg | 86mg | 13% |
| Iron | 1.4mg | 0.77mg | 8% |
| Copper | 0.1mg | 0.03mg | 8% |
| Vitamin B5 | 0.424mg | 8% | |
| Magnesium | 60mg | 41mg | 5% |
| Vitamin A | 47µg | 96µg | 5% |
| Vitamin K | 7.8µg | 2.2µg | 5% |
| Calories | 305kcal | 387kcal | 4% |
| Fats | 25.1g | 26.94g | 3% |
| Cholesterol | 95mg | 104mg | 3% |
| Folate | 15µg | 7µg | 2% |
| Vitamin B1 | 0.02mg | 0.037mg | 1% |
| Manganese | 0.02mg | 1% | |
| Carbs | 0g | 3.63g | 1% |
| Monounsaturated fat | 8.32g | 7.838g | 1% |
| Net carbs | 0g | 3.63g | N/A |
| Sugar | 0g | 0.73g | N/A |
| 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% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
172%
26%
Minerals Daily Need Coverage Score
131%
106%
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 Cholesterol?
Mackerel is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.73g)
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 vitamins?
Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
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.