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Parmigiano-Reggiano vs. Salmon — In-Depth Nutrition Comparison

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Differences between Parmigiano-Reggiano and Salmon

  • Parmigiano-Reggiano has more Calcium, Phosphorus, Zinc, and Vitamin B2, while Salmon has more Vitamin D, Vitamin B3, Vitamin B6, and Selenium.
  • Parmigiano-Reggiano's daily need coverage for Calcium is 109% higher.
  • Salmon contains 25 times less Sodium than Parmigiano-Reggiano. Parmigiano-Reggiano contains 1529mg of Sodium, while Salmon contains 61mg.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Parmigiano-Reggiano vs Salmon 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.
Contains more Calcium +7293.3%
Contains more Iron +164.7%
Contains more Magnesium +26.7%
Contains more Phosphorus +189.3%
Contains more Zinc +800%
Contains more Copper +385.7%
Contains more Manganese +431.3%
Contains more Potassium +207.2%
Contains less Sodium -96%
Contains more Selenium +133.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +7293.3%
Contains more Iron +164.7%
Contains more Magnesium +26.7%
Contains more Phosphorus +189.3%
Contains more Zinc +800%
Contains more Copper +385.7%
Contains more Manganese +431.3%
Contains more Potassium +207.2%
Contains less Sodium -96%
Contains more Selenium +133.9%

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.
:
9
Salmon
Contains more Vitamin A +163%
Contains more Vitamin B2 +260%
Contains more Vitamin K +1600%
Contains more Vitamin E +570.6%
Contains more Vitamin D +3175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1072.4%
Contains more Vitamin B3 +6957%
Contains more Vitamin B5 +353.8%
Contains more Vitamin B6 +1220.4%
Contains more Folate +240%
Contains more Vitamin B12 +23.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +163%
Contains more Vitamin B2 +260%
Contains more Vitamin K +1600%
Contains more Vitamin E +570.6%
Contains more Vitamin D +3175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1072.4%
Contains more Vitamin B3 +6957%
Contains more Vitamin B5 +353.8%
Contains more Vitamin B6 +1220.4%
Contains more Folate +240%
Contains more Vitamin B12 +23.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +61.9%
Contains more Carbs +∞%
Contains more Other +903.8%
Contains more Protein +10.5%
Contains more Water +28%
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +61.9%
Contains more Carbs +∞%
Contains more Other +903.8%
Contains more Protein +10.5%
Contains more Water +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +45.9%
Contains less Saturated Fat -82%
Contains more Polyunsaturated fat +885.5%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +45.9%
Contains less Saturated Fat -82%
Contains more Polyunsaturated fat +885.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Salmon Opinion
Net carbs 1.37g 0g Parmigiano-Reggiano
Protein 20g 22.1g Salmon
Fats 20g 12.35g Parmigiano-Reggiano
Carbs 1.37g 0g Parmigiano-Reggiano
Calories 265kcal 206kcal Parmigiano-Reggiano
Calcium 1109mg 15mg Parmigiano-Reggiano
Iron 0.9mg 0.34mg Parmigiano-Reggiano
Magnesium 38mg 30mg Parmigiano-Reggiano
Phosphorus 729mg 252mg Parmigiano-Reggiano
Potassium 125mg 384mg Salmon
Sodium 1529mg 61mg Salmon
Zinc 3.87mg 0.43mg Parmigiano-Reggiano
Copper 0.238mg 0.049mg Parmigiano-Reggiano
Manganese 0.085mg 0.016mg Parmigiano-Reggiano
Selenium 17.7µg 41.4µg Salmon
Vitamin A 605IU 230IU Parmigiano-Reggiano
Vitamin A RAE 160µg 69µg Parmigiano-Reggiano
Vitamin E 0.17mg 1.14mg Salmon
Vitamin D 15IU 526IU Salmon
Vitamin D 0.4µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.029mg 0.34mg Salmon
Vitamin B2 0.486mg 0.135mg Parmigiano-Reggiano
Vitamin B3 0.114mg 8.045mg Salmon
Vitamin B5 0.325mg 1.475mg Salmon
Vitamin B6 0.049mg 0.647mg Salmon
Folate 10µg 34µg Salmon
Vitamin B12 2.26µg 2.8µg Salmon
Vitamin K 1.7µg 0.1µg Parmigiano-Reggiano
Tryptophan 0.24mg 0.248mg Salmon
Threonine 1.519mg 0.969mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.018mg Parmigiano-Reggiano
Leucine 2.983mg 1.796mg Parmigiano-Reggiano
Lysine 2.459mg 2.03mg Parmigiano-Reggiano
Methionine 0.369mg 0.654mg Salmon
Phenylalanine 1.604mg 0.863mg Parmigiano-Reggiano
Valine 1.498mg 1.139mg Parmigiano-Reggiano
Histidine 0.752mg 0.651mg Parmigiano-Reggiano
Cholesterol 88mg 63mg Salmon
Saturated Fat 13.317g 2.397g Salmon
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 6.098g 4.181g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Parmigiano-Reggiano
110%
Salmon
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 1468mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 10.92g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $9.8)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.