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  6. Mayonnaise vs. Romano cheese

Mayonnaise vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between mayonnaise and romano cheese

  • Mayonnaise has more vitamin K; however, romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Mayonnaise covers your daily need for vitamin K, 134% more than romano cheese.

These are the specific foods used in this comparison Salad dressing, mayonnaise, regular and Cheese, romano.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 less SodiumSodium -55.7%
Contains more MagnesiumMagnesium +4000%
Contains more CalciumCalcium +13200%
Contains more PotassiumPotassium +330%
Contains more IronIron +266.7%
Contains more CopperCopper +57.9%
Contains more ZincZinc +1620%
Contains more PhosphorusPhosphorus +3519%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +530.4%

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 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 EVitamin E +1326.1%
Contains more Vitamin KVitamin K +7309.1%
Contains more CholineCholine +122.1%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B2Vitamin B2 +1847.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +146.5%
Contains more Vitamin B6Vitamin B6 +962.5%
Contains more Vitamin B12Vitamin B12 +833.3%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mayonnaise Romano cheese DV% diff.
Polyunsaturated fat 44.69g 0.593g 294%
Vitamin K 163µg 2.2µg 134%
Calcium 8mg 1064mg 106%
Phosphorus 21mg 760mg 106%
Fats 74.85g 26.94g 74%
Protein 0.96g 31.8g 62%
Vitamin B12 0.12µg 1.12µg 42%
Sodium 635mg 1433mg 35%
Vitamin B2 0.019mg 0.37mg 27%
Saturated fat 11.703g 17.115g 25%
Monounsaturated fat 16.843g 7.838g 23%
Selenium 2.3µg 14.5µg 22%
Zinc 0.15mg 2.58mg 22%
Cholesterol 42mg 104mg 21%
Vitamin E 3.28mg 0.23mg 20%
Calories 680kcal 387kcal 15%
Magnesium 1mg 41mg 10%
Vitamin A 16µg 96µg 9%
Iron 0.21mg 0.77mg 7%
Vitamin B6 0.008mg 0.085mg 6%
Vitamin B5 0.172mg 0.424mg 5%
Choline 34.2mg 15.4mg 3%
Vitamin B1 0.01mg 0.037mg 2%
Vitamin D 0.2µg 0.5µg 2%
Potassium 20mg 86mg 2%
Vitamin D 7IU 20IU 2%
Manganese 0.007mg 0.02mg 1%
Copper 0.019mg 0.03mg 1%
Folate 5µg 7µg 1%
Carbs 0.57g 3.63g 1%
Net carbs 0.57g 3.63g N/A
Sugar 0.57g 0.73g N/A
Vitamin B3 0mg 0.077mg 0%
Trans fat 0.187g N/A
Tryptophan 0.017mg 0.429mg 0%
Threonine 0.055mg 1.171mg 0%
Isoleucine 0.065mg 1.685mg 0%
Leucine 0.095mg 3.071mg 0%
Lysine 0.072mg 2.941mg 0%
Methionine 0.035mg 0.852mg 0%
Phenylalanine 0.057mg 1.71mg 0%
Valine 0.074mg 2.183mg 0%
Histidine 0.026mg 1.231mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +177.8%
Contains more ProteinProtein +3212.5%
Contains more CarbsCarbs +536.8%
Contains more WaterWater +42.8%
Contains more OtherOther +241.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 -31.6%
Contains more Mono. FatMonounsaturated fat +114.9%
Contains more Poly. FatPolyunsaturated fat +7436.3%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.