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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 of 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% 3.9% 66% 6% 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% 25% 4.6% 15% 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 +538.5%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Romano cheese
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mayonnaise Romano cheese Opinion
Calories 680kcal 387kcal Mayonnaise
Protein 0.96g 31.8g Romano cheese
Fats 74.85g 26.94g Mayonnaise
Net carbs 0.57g 3.63g Romano cheese
Carbs 0.57g 3.63g Romano cheese
Cholesterol 42mg 104mg Mayonnaise
Vitamin D 7IU 20IU Romano cheese
Magnesium 1mg 41mg Romano cheese
Calcium 8mg 1064mg Romano cheese
Potassium 20mg 86mg Romano cheese
Iron 0.21mg 0.77mg Romano cheese
Sugar 0.57g 0.73g Mayonnaise
Copper 0.019mg 0.03mg Romano cheese
Zinc 0.15mg 2.58mg Romano cheese
Phosphorus 21mg 760mg Romano cheese
Sodium 635mg 1433mg Mayonnaise
Vitamin A 65IU 415IU Romano cheese
Vitamin A 16µg 96µg Romano cheese
Vitamin E 3.28mg 0.23mg Mayonnaise
Vitamin D 0.2µg 0.5µg Romano cheese
Manganese 0.007mg 0.02mg Romano cheese
Selenium 2.3µg 14.5µg Romano cheese
Vitamin B1 0.01mg 0.037mg Romano cheese
Vitamin B2 0.019mg 0.37mg Romano cheese
Vitamin B3 0mg 0.077mg Romano cheese
Vitamin B5 0.172mg 0.424mg Romano cheese
Vitamin B6 0.008mg 0.085mg Romano cheese
Vitamin B12 0.12µg 1.12µg Romano cheese
Vitamin K 163µg 2.2µg Mayonnaise
Folate 5µg 7µg Romano cheese
Trans Fat 0.187g Romano cheese
Choline 34.2mg 15.4mg Mayonnaise
Saturated Fat 11.703g 17.115g Mayonnaise
Monounsaturated Fat 16.843g 7.838g Mayonnaise
Polyunsaturated fat 44.69g 0.593g Mayonnaise
Tryptophan 0.017mg 0.429mg Romano cheese
Threonine 0.055mg 1.171mg Romano cheese
Isoleucine 0.065mg 1.685mg Romano cheese
Leucine 0.095mg 3.071mg Romano cheese
Lysine 0.072mg 2.941mg Romano cheese
Methionine 0.035mg 0.852mg Romano cheese
Phenylalanine 0.057mg 1.71mg Romano cheese
Valine 0.074mg 2.183mg Romano cheese
Histidine 0.026mg 1.231mg Romano cheese
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g 0g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Mayonnaise
27%
Romano cheese
Minerals Daily Need Coverage Score
13%
Mayonnaise
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 62mg)
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 798mg)
Which food is lower in Saturated Fat?
Mayonnaise
Mayonnaise is lower in Saturated Fat (difference - 5.412g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $4)

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.