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

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The main differences between Parmigiano-Reggiano and Omelette

  • Parmigiano-Reggiano has more Calcium, Phosphorus, Vitamin B12, Zinc, and Copper, however, Omelette has more Choline, and Vitamin B5.
  • Daily need coverage for Calcium from Parmigiano-Reggiano is 106% higher.
  • Omelette has 10 times less Sodium than Parmigiano-Reggiano. Parmigiano-Reggiano has 1529mg of Sodium, while Omelette has 155mg.

Food types used in this article are Cheese, parmesan, dry grated, reduced fat and Egg, whole, cooked, omelet.

Infographic

Parmigiano-Reggiano vs Omelette 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 +2210.4%
Contains more Magnesium +245.5%
Contains more Phosphorus +336.5%
Contains more Zinc +255%
Contains more Copper +277.8%
Contains more Manganese +254.2%
Contains more Iron +64.4%
Contains less Sodium -89.9%
Contains more Selenium +45.8%
Equal in Potassium - 117
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 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +2210.4%
Contains more Magnesium +245.5%
Contains more Phosphorus +336.5%
Contains more Zinc +255%
Contains more Copper +277.8%
Contains more Manganese +254.2%
Contains more Iron +64.4%
Contains less Sodium -89.9%
Contains more Selenium +45.8%
Equal in Potassium - 117

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 B2 +25.9%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +197.4%
Contains more Vitamin E +658.8%
Contains more Vitamin D +325%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B5 +296.6%
Contains more Vitamin B6 +191.8%
Contains more Folate +290%
Contains more Vitamin K +164.7%
Equal in Vitamin A - 617
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 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +197.4%
Contains more Vitamin E +658.8%
Contains more Vitamin D +325%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B5 +296.6%
Contains more Vitamin B6 +191.8%
Contains more Folate +290%
Contains more Vitamin K +164.7%
Equal in Vitamin A - 617

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +89.2%
Contains more Fats +71.5%
Contains more Carbs +114.1%
Contains more Other +703%
Contains more Water +50.5%
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +89.2%
Contains more Fats +71.5%
Contains more Carbs +114.1%
Contains more Other +703%
Contains more Water +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25.9%
Contains less Saturated Fat -75.1%
Contains more Polyunsaturated fat +487%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +25.9%
Contains less Saturated Fat -75.1%
Contains more Polyunsaturated fat +487%

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 Omelette
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Omelette Opinion
Net carbs 1.37g 0.64g Parmigiano-Reggiano
Protein 20g 10.57g Parmigiano-Reggiano
Fats 20g 11.66g Parmigiano-Reggiano
Carbs 1.37g 0.64g Parmigiano-Reggiano
Calories 265kcal 154kcal Parmigiano-Reggiano
Sugar 0g 0.31g Parmigiano-Reggiano
Calcium 1109mg 48mg Parmigiano-Reggiano
Iron 0.9mg 1.48mg Omelette
Magnesium 38mg 11mg Parmigiano-Reggiano
Phosphorus 729mg 167mg Parmigiano-Reggiano
Potassium 125mg 117mg Parmigiano-Reggiano
Sodium 1529mg 155mg Omelette
Zinc 3.87mg 1.09mg Parmigiano-Reggiano
Copper 0.238mg 0.063mg Parmigiano-Reggiano
Manganese 0.085mg 0.024mg Parmigiano-Reggiano
Selenium 17.7µg 25.8µg Omelette
Vitamin A 605IU 617IU Omelette
Vitamin A RAE 160µg 172µg Omelette
Vitamin E 0.17mg 1.29mg Omelette
Vitamin D 15IU 69IU Omelette
Vitamin D 0.4µg 1.7µg Omelette
Vitamin B1 0.029mg 0.034mg Omelette
Vitamin B2 0.486mg 0.386mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.064mg Parmigiano-Reggiano
Vitamin B5 0.325mg 1.289mg Omelette
Vitamin B6 0.049mg 0.143mg Omelette
Folate 10µg 39µg Omelette
Vitamin B12 2.26µg 0.76µg Parmigiano-Reggiano
Vitamin K 1.7µg 4.5µg Omelette
Tryptophan 0.24mg 0.14mg Parmigiano-Reggiano
Threonine 1.519mg 0.467mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.565mg Parmigiano-Reggiano
Leucine 2.983mg 0.913mg Parmigiano-Reggiano
Lysine 2.459mg 0.767mg Parmigiano-Reggiano
Methionine 0.369mg 0.319mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.572mg Parmigiano-Reggiano
Valine 1.498mg 0.722mg Parmigiano-Reggiano
Histidine 0.752mg 0.26mg Parmigiano-Reggiano
Cholesterol 88mg 313mg Parmigiano-Reggiano
Trans Fat 0.709g Parmigiano-Reggiano
Saturated Fat 13.317g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 6.098g 4.843g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Omelette
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
38%
Omelette
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 225mg)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1374mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 9.998g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.2)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.