Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Mackerel vs Romano cheese - In-Depth Nutrition Comparison

Compare

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.

Infographic

Mackerel vs Romano cheese infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
4
:
4
Romano cheese
Romano cheese
Contains more Iron +81.8%
Contains more Potassium +504.7%
Contains more Magnesium +46.3%
Contains more Copper +233.3%
Contains more Calcium +1512.1%
Contains more Zinc +134.5%
Contains more Phosphorus +199.2%
Contains less Sodium -67.8%
Mackerel
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Romano cheese
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 320% 8% 30% 10% 71% 326% 187%
Contains more Iron +81.8%
Contains more Potassium +504.7%
Contains more Magnesium +46.3%
Contains more Copper +233.3%
Contains more Calcium +1512.1%
Contains more Zinc +134.5%
Contains more Phosphorus +199.2%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
7
:
4
Romano cheese
Romano cheese
Contains more Vitamin E +934.8%
Contains more Vitamin D +4940%
Contains more Vitamin B3 +4185.7%
Contains more Vitamin B6 +382.4%
Contains more Vitamin B12 +971.4%
Contains more Vitamin K +254.5%
Contains more Folate +114.3%
Contains more Vitamin A +164.3%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +94.7%
Mackerel
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Romano cheese
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 25% 5% 15% 10% 86% 2% 26% 20% 140% 6% 6%
Contains more Vitamin E +934.8%
Contains more Vitamin D +4940%
Contains more Vitamin B3 +4185.7%
Contains more Vitamin B6 +382.4%
Contains more Vitamin B12 +971.4%
Contains more Vitamin K +254.5%
Contains more Folate +114.3%
Contains more Vitamin A +164.3%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +94.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
212
Mackerel
28
Romano cheese
Mineral Summary Score
114
Mackerel
122
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Mackerel
191%
Romano cheese
Carbohydrates
0%
Mackerel
4%
Romano cheese
Fats
116%
Mackerel
124%
Romano cheese

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Romano cheese
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mackerel Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Mackerel
Mackerel vs Sardine
Ricotta
Mackerel
Mackerel vs Salmon
Salmon
Mackerel
Mackerel vs Atlantic mackerel
Atlantic mackerel
Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort

Comparison summary

Which food contains less Sodium?
Romano cheese
Romano cheese contains less Sodium (difference - 3017mg)
Which food is cheaper?
Romano cheese
Romano cheese is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 9mg)
Which food contains less Sugars?
Mackerel
Mackerel contains less Sugars (difference - 0.73g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 9.967g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Romano cheese Opinion
Calories 305 387 Romano cheese
Protein 18.5 31.8 Romano cheese
Fats 25.1 26.94 Romano cheese
Vitamin C 0 0
Carbs 0 3.63 Romano cheese
Cholesterol 95 104 Mackerel
Vitamin D 1006 20 Mackerel
Iron 1.4 0.77 Mackerel
Calcium 66 1064 Romano cheese
Potassium 520 86 Mackerel
Magnesium 60 41 Mackerel
Sugars 0 0.73 Mackerel
Fiber 0 0
Copper 0.1 0.03 Mackerel
Zinc 1.1 2.58 Romano cheese
Starch
Phosphorus 254 760 Romano cheese
Sodium 4450 1433 Romano cheese
Vitamin A 157 415 Romano cheese
Vitamin E 2.38 0.23 Mackerel
Vitamin D 25.2 0.5 Mackerel
Vitamin B1 0.02 0.037 Romano cheese
Vitamin B2 0.19 0.37 Romano cheese
Vitamin B3 3.3 0.077 Mackerel
Vitamin B5 0.424 Romano cheese
Vitamin B6 0.41 0.085 Mackerel
Vitamin B12 12 1.12 Mackerel
Vitamin K 7.8 2.2 Mackerel
Folate 15 7 Mackerel
Trans Fat
Saturated Fat 7.148 17.115 Mackerel
Monounsaturated Fat 8.32 7.838 Mackerel
Polyunsaturated fat 6.21 0.593 Mackerel
Tryptophan 0.429 Romano cheese
Threonine 1.171 Romano cheese
Isoleucine 1.685 Romano cheese
Leucine 3.071 Romano cheese
Lysine 2.941 Romano cheese
Methionine 0.852 Romano cheese
Phenylalanine 1.71 Romano cheese
Valine 2.183 Romano cheese
Histidine 1.231 Romano cheese
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.