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%
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Magnesium
+46.3%
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Potassium
+504.7%
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Copper
+233.3%
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Calcium
+1512.1%
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Phosphorus
+199.2%
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Sodium
-67.8%
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Zinc
+134.5%
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Iron
+81.8%
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Magnesium
+46.3%
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Potassium
+504.7%
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Copper
+233.3%
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Calcium
+1512.1%
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Phosphorus
+199.2%
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Sodium
-67.8%
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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
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Vitamin E
+934.8%
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Vitamin D
+4940%
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Vitamin B3
+4185.7%
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Vitamin B6
+382.4%
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Folate
+114.3%
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Vitamin B12
+971.4%
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Vitamin K
+254.5%
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Vitamin A
+164.3%
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Vitamin B1
+85%
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Vitamin B2
+94.7%
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Vitamin E
+934.8%
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Vitamin D
+4940%
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Vitamin B3
+4185.7%
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Vitamin B6
+382.4%
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Folate
+114.3%
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Vitamin B12
+971.4%
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Vitamin K
+254.5%
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Vitamin A
+164.3%
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Vitamin B1
+85%
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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.
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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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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0g | 0.73g |
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| Fiber | 0g | 0g | |
| 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 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 C | 0mg | 0mg | |
| 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 | mg | 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 | mg | 0.429mg |
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| Threonine | mg | 1.171mg |
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| Isoleucine | mg | 1.685mg |
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| Leucine | mg | 3.071mg |
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| Lysine | mg | 2.941mg |
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| Methionine | mg | 0.852mg |
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| Phenylalanine | mg | 1.71mg |
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| Valine | mg | 2.183mg |
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| Histidine | mg | 1.231mg |
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| Cholesterol | 95mg | 104mg |
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| Trans Fat | g | g | |
| Saturated Fat | 7.148g | 17.115g |
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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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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
28
Mineral Summary Score
114
122
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%
191%
Carbohydrates
0%
4%
Fats
116%
124%
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?
?
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.