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  6. Mango vs. Romano cheese

Mango vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between mango and romano cheese

  • Mango is richer in vitamin C, yet romano cheese is richer in phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc.
  • Daily need coverage for phosphorus for romano cheese is 107% higher.
  • Mango contains less saturated fat.
  • Romano cheese has a lower glycemic index than mango.

Food types used in this article are Mangos, raw and Cheese, romano.

Infographic

Mango 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.
Mango
Mango
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 PotassiumPotassium +95.3%
Contains more CopperCopper +270%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +215%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +9572.7%
Contains more IronIron +381.3%
Contains more ZincZinc +2766.7%
Contains more PhosphorusPhosphorus +5328.6%
Contains more SeleniumSelenium +2316.7%

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.
Mango
Mango
6
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 EVitamin E +291.3%
Contains more Vitamin B3Vitamin B3 +768.8%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +90.9%
Contains more FolateFolate +514.3%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +873.7%
Contains more Vitamin B5Vitamin B5 +115.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%

All nutrients comparison - raw data values

Nutrient Mango Romano cheese DV% diff.
Phosphorus 14mg 760mg 107%
Calcium 11mg 1064mg 105%
Saturated fat 0.092g 17.115g 77%
Protein 0.82g 31.8g 62%
Sodium 1mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Fats 0.38g 26.94g 41%
Vitamin C 36.4mg 0mg 40%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.038mg 0.37mg 26%
Selenium 0.6µg 14.5µg 25%
Zinc 0.09mg 2.58mg 23%
Monounsaturated fat 0.14g 7.838g 19%
Calories 60kcal 387kcal 16%
Copper 0.111mg 0.03mg 9%
Folate 43µg 7µg 9%
Iron 0.16mg 0.77mg 8%
Magnesium 10mg 41mg 7%
Fiber 1.6g 0g 6%
Fructose 4.68g 6%
Vitamin B5 0.197mg 0.424mg 5%
Vitamin A 54µg 96µg 5%
Carbs 14.98g 3.63g 4%
Vitamin E 0.9mg 0.23mg 4%
Vitamin B3 0.669mg 0.077mg 4%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 0.071g 0.593g 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.119mg 0.085mg 3%
Manganese 0.063mg 0.02mg 2%
Potassium 168mg 86mg 2%
Vitamin K 4.2µg 2.2µg 2%
Choline 7.6mg 15.4mg 1%
Vitamin B1 0.028mg 0.037mg 1%
Net carbs 13.38g 3.63g N/A
Sugar 13.66g 0.73g N/A
Tryptophan 0.013mg 0.429mg 0%
Threonine 0.031mg 1.171mg 0%
Isoleucine 0.029mg 1.685mg 0%
Leucine 0.05mg 3.071mg 0%
Lysine 0.066mg 2.941mg 0%
Methionine 0.008mg 0.852mg 0%
Phenylalanine 0.027mg 1.71mg 0%
Valine 0.042mg 2.183mg 0%
Histidine 0.019mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 CarbsCarbs +312.7%
Contains more WaterWater +170%
Contains more ProteinProtein +3778%
Contains more FatsFats +6989.5%
Contains more OtherOther +1766.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -99.5%
Contains more Mono. FatMonounsaturated fat +5498.6%
Contains more Poly. FatPolyunsaturated fat +735.2%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.