Mashed potato vs. Romano cheese — In-Depth Nutrition Comparison
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What are the differences between mashed potato and romano cheese?
- Mashed potato is higher in vitamin B3; however, romano cheese is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
- Romano cheese's daily need coverage for calcium is 105% more.
- Romano cheese contains 14 times less vitamin B3 than mashed potato. Mashed potato contains 1.08mg of vitamin B3, while romano cheese contains 0.077mg.
- Mashed potato has less sodium.
- Romano cheese has a lower glycemic index (27) than mashed potato (87).
We used Fast foods, potato, mashed and Cheese, romano types 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +232.6% |
| Contains more CopperCopper | +16.7% |
| Contains less SodiumSodium | -78.6% |
| Contains more ManganeseManganese | +390% |
| Contains more MagnesiumMagnesium | +173.3% |
| Contains more CalciumCalcium | +5811.1% |
| Contains more IronIron | +148.4% |
| Contains more ZincZinc | +1072.7% |
| Contains more PhosphorusPhosphorus | +1188.1% |
| Contains more SeleniumSelenium | +1712.5% |
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.
| Contains more Vitamin EVitamin E | +82.6% |
| Contains more Vitamin B3Vitamin B3 | +1302.6% |
| Contains more Vitamin B6Vitamin B6 | +41.2% |
| Contains more Vitamin KVitamin K | +168.2% |
| Contains more FolateFolate | +28.6% |
| Contains more Vitamin AVitamin A | +123.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +146.7% |
| Contains more Vitamin B2Vitamin B2 | +2366.7% |
| Contains more Vitamin B12Vitamin B12 | +1500% |
| Contains more CholineCholine | +14.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 18mg | 1064mg | 105% |
| Phosphorus | 59mg | 760mg | 100% |
| Saturated fat | 0.577g | 17.115g | 75% |
| Protein | 1.65g | 31.8g | 60% |
| Sodium | 306mg | 1433mg | 49% |
| Vitamin B12 | 0.07µg | 1.12µg | 44% |
| Fats | 2.82g | 26.94g | 37% |
| Cholesterol | 0mg | 104mg | 35% |
| Vitamin B2 | 0.015mg | 0.37mg | 27% |
| Selenium | 0.8µg | 14.5µg | 25% |
| Zinc | 0.22mg | 2.58mg | 21% |
| Monounsaturated fat | 0.72g | 7.838g | 18% |
| Calories | 89kcal | 387kcal | 15% |
| Vitamin B5 | 0.424mg | 8% | |
| Vitamin A | 43µg | 96µg | 6% |
| Vitamin B3 | 1.08mg | 0.077mg | 6% |
| Iron | 0.31mg | 0.77mg | 6% |
| Magnesium | 15mg | 41mg | 6% |
| Potassium | 286mg | 86mg | 6% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Polyunsaturated fat | 1.342g | 0.593g | 5% |
| Carbs | 14.65g | 3.63g | 4% |
| Manganese | 0.098mg | 0.02mg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin B6 | 0.12mg | 0.085mg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin K | 5.9µg | 2.2µg | 3% |
| Vitamin B1 | 0.015mg | 0.037mg | 2% |
| Folate | 9µg | 7µg | 1% |
| Copper | 0.035mg | 0.03mg | 1% |
| Vitamin E | 0.42mg | 0.23mg | 1% |
| Net carbs | 13.35g | 3.63g | N/A |
| Sugar | 0.5g | 0.73g | N/A |
| Trans fat | 0.105g | N/A | |
| Choline | 13.4mg | 15.4mg | 0% |
| Tryptophan | 0.429mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.685mg | 0% | |
| Leucine | 3.071mg | 0% | |
| Lysine | 2.941mg | 0% | |
| Methionine | 0.852mg | 0% | |
| Phenylalanine | 1.71mg | 0% | |
| Valine | 2.183mg | 0% | |
| Histidine | 1.231mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +303.6% |
| Contains more WaterWater | +157.6% |
| Contains more ProteinProtein | +1827.3% |
| Contains more FatsFats | +855.3% |
| Contains more OtherOther | +433.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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 | -96.6% |
| Contains more Poly. FatPolyunsaturated fat | +126.3% |
| Contains more Mono. FatMonounsaturated fat | +988.6% |
