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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.

Infographic

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

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.
Mackerel Romano cheese
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 18.5g 31.8g Romano cheese
Fats 25.1g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 305kcal 387kcal Romano cheese
Starch g g
Fructose g g
Sugar 0g 0.73g Mackerel
Fiber 0g 0g
Calcium 66mg 1064mg Romano cheese
Iron 1.4mg 0.77mg Mackerel
Magnesium 60mg 41mg Mackerel
Phosphorus 254mg 760mg Romano cheese
Potassium 520mg 86mg Mackerel
Sodium 4450mg 1433mg Romano cheese
Zinc 1.1mg 2.58mg Romano cheese
Copper 0.1mg 0.03mg Mackerel
Vitamin A 157IU 415IU Romano cheese
Vitamin E 2.38mg 0.23mg Mackerel
Vitamin D 1006IU 20IU Mackerel
Vitamin D 25.2µg 0.5µg Mackerel
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.037mg Romano cheese
Vitamin B2 0.19mg 0.37mg Romano cheese
Vitamin B3 3.3mg 0.077mg Mackerel
Vitamin B5 mg 0.424mg Romano cheese
Vitamin B6 0.41mg 0.085mg Mackerel
Folate 15µg 7µg Mackerel
Vitamin B12 12µg 1.12µg Mackerel
Vitamin K 7.8µg 2.2µg Mackerel
Tryptophan mg 0.429mg Romano cheese
Threonine mg 1.171mg Romano cheese
Isoleucine mg 1.685mg Romano cheese
Leucine mg 3.071mg Romano cheese
Lysine mg 2.941mg Romano cheese
Methionine mg 0.852mg Romano cheese
Phenylalanine mg 1.71mg Romano cheese
Valine mg 2.183mg Romano cheese
Histidine mg 1.231mg Romano cheese
Cholesterol 95mg 104mg Mackerel
Trans Fat g g
Saturated Fat 7.148g 17.115g Mackerel
Monounsaturated Fat 8.32g 7.838g Mackerel
Polyunsaturated fat 6.21g 0.593g Mackerel

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
111%
Mackerel
191%
Romano cheese
Carbohydrates
0%
Mackerel
4%
Romano cheese
Fats
116%
Mackerel
124%
Romano cheese

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 Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.73g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 9mg)
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 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?
?
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.

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 to 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.