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  6. Mackerel vs. Romano cheese

Mackerel vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between mackerel and romano cheese

  • Mackerel is higher in vitamin B12, selenium, vitamin B3, vitamin B6, and magnesium, yet romano cheese is higher in calcium, phosphorus, and zinc.
  • Mackerel covers your daily vitamin B12 needs 745% more than romano cheese.
  • Mackerel contains 89 times more vitamin B3 than romano cheese. While mackerel contains 6.85mg of vitamin B3, romano cheese contains only 0.077mg.
  • The amount of saturated fat in mackerel is lower.
  • The glycemic index of mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Cheese, romano.

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" 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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%
Contains more MagnesiumMagnesium +136.6%
Contains more PotassiumPotassium +366.3%
Contains more IronIron +103.9%
Contains more CopperCopper +213.3%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +255.9%
Contains more CalciumCalcium +6993.3%
Contains more ZincZinc +174.5%
Contains more PhosphorusPhosphorus +173.4%
~equal in Manganese ~0.02mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +329.7%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B3Vitamin B3 +8796.1%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B6Vitamin B6 +441.2%
Contains more Vitamin B12Vitamin B12 +1596.4%
Contains more Vitamin AVitamin A +77.8%
Contains more FolateFolate +250%

All nutrients comparison - raw data values

Nutrient Mackerel Romano cheese DV% diff.
Vitamin B12 19µg 1.12µg 745%
Calcium 15mg 1064mg 105%
Phosphorus 278mg 760mg 69%
Selenium 51.6µg 14.5µg 67%
Saturated fat 4.176g 17.115g 59%
Sodium 83mg 1433mg 59%
Vitamin B3 6.85mg 0.077mg 42%
Vitamin B6 0.46mg 0.085mg 29%
Polyunsaturated fat 4.3g 0.593g 25%
Protein 23.85g 31.8g 16%
Zinc 0.94mg 2.58mg 15%
Fats 17.81g 26.94g 14%
Magnesium 97mg 41mg 13%
Vitamin B5 0.99mg 0.424mg 11%
Iron 1.57mg 0.77mg 10%
Vitamin B1 0.159mg 0.037mg 10%
Cholesterol 75mg 104mg 10%
Potassium 401mg 86mg 9%
Copper 0.094mg 0.03mg 7%
Calories 262kcal 387kcal 6%
Vitamin A 54µg 96µg 5%
Choline 15.4mg 3%
Vitamin B2 0.412mg 0.37mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Monounsaturated fat 7.006g 7.838g 2%
Folate 2µg 7µg 1%
Carbs 0g 3.63g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 3.63g N/A
Sugar 0.73g N/A
Manganese 0.02mg 0.02mg 0%
Tryptophan 0.267mg 0.429mg 0%
Threonine 1.045mg 1.171mg 0%
Isoleucine 1.099mg 1.685mg 0%
Leucine 1.938mg 3.071mg 0%
Lysine 2.19mg 2.941mg 0%
Methionine 0.706mg 0.852mg 0%
Phenylalanine 0.931mg 1.71mg 0%
Valine 1.228mg 2.183mg 0%
Histidine 0.702mg 1.231mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
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
Contains more WaterWater +72.3%
Contains more ProteinProtein +33.3%
Contains more FatsFats +51.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
67% 31% 2%
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 -75.6%
Contains more Poly. FatPolyunsaturated fat +625.1%
Contains more Mono. FatMonounsaturated fat +11.9%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.