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Egg white vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are Egg white and Parmigiano-Reggiano different?

  • Parmigiano-Reggiano is higher than Egg white in Calcium, Phosphorus, Vitamin B12, Zinc, Copper, Vitamin A RAE, and Iron.
  • Parmigiano-Reggiano covers your daily need of Calcium 110% more than Egg white.

Egg, white, raw, fresh and Cheese, parmesan, dry grated, reduced fat types were used in this article.

Infographic

Egg white vs Parmigiano-Reggiano infographic
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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 Potassium +30.4%
Contains less Sodium -89.1%
Contains more Selenium +13%
Contains more Calcium +15742.9%
Contains more Iron +1025%
Contains more Magnesium +245.5%
Contains more Phosphorus +4760%
Contains more Zinc +12800%
Contains more Copper +934.8%
Contains more Manganese +672.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Potassium +30.4%
Contains less Sodium -89.1%
Contains more Selenium +13%
Contains more Calcium +15742.9%
Contains more Iron +1025%
Contains more Magnesium +245.5%
Contains more Phosphorus +4760%
Contains more Zinc +12800%
Contains more Copper +934.8%
Contains more Manganese +672.7%

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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +880%
Contains more Folate +150%
Contains more Vitamin B12 +2411.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.114
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +880%
Contains more Folate +150%
Contains more Vitamin B12 +2411.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.114

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +73.1%
Contains more Protein +83.5%
Contains more Fats +11664.7%
Contains more Carbs +87.7%
Contains more Other +1174.6%
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Water +73.1%
Contains more Protein +83.5%
Contains more Fats +11664.7%
Contains more Carbs +87.7%
Contains more Other +1174.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Parmigiano-Reggiano Opinion
Net carbs 0.73g 1.37g Parmigiano-Reggiano
Protein 10.9g 20g Parmigiano-Reggiano
Fats 0.17g 20g Parmigiano-Reggiano
Carbs 0.73g 1.37g Parmigiano-Reggiano
Calories 52kcal 265kcal Parmigiano-Reggiano
Fructose 0.07g Egg white
Sugar 0.71g 0g Parmigiano-Reggiano
Calcium 7mg 1109mg Parmigiano-Reggiano
Iron 0.08mg 0.9mg Parmigiano-Reggiano
Magnesium 11mg 38mg Parmigiano-Reggiano
Phosphorus 15mg 729mg Parmigiano-Reggiano
Potassium 163mg 125mg Egg white
Sodium 166mg 1529mg Egg white
Zinc 0.03mg 3.87mg Parmigiano-Reggiano
Copper 0.023mg 0.238mg Parmigiano-Reggiano
Manganese 0.011mg 0.085mg Parmigiano-Reggiano
Selenium 20µg 17.7µg Egg white
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 0mg 0.17mg Parmigiano-Reggiano
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin B1 0.004mg 0.029mg Parmigiano-Reggiano
Vitamin B2 0.439mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.105mg 0.114mg Parmigiano-Reggiano
Vitamin B5 0.19mg 0.325mg Parmigiano-Reggiano
Vitamin B6 0.005mg 0.049mg Parmigiano-Reggiano
Folate 4µg 10µg Parmigiano-Reggiano
Vitamin B12 0.09µg 2.26µg Parmigiano-Reggiano
Vitamin K 0µg 1.7µg Parmigiano-Reggiano
Tryptophan 0.125mg 0.24mg Parmigiano-Reggiano
Threonine 0.449mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.661mg 1.2mg Parmigiano-Reggiano
Leucine 1.016mg 2.983mg Parmigiano-Reggiano
Lysine 0.806mg 2.459mg Parmigiano-Reggiano
Methionine 0.399mg 0.369mg Egg white
Phenylalanine 0.686mg 1.604mg Parmigiano-Reggiano
Valine 0.809mg 1.498mg Parmigiano-Reggiano
Histidine 0.29mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Egg white
Saturated Fat 0g 13.317g Egg white
Monounsaturated Fat 0g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0g 0.462g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Parmigiano-Reggiano
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
11%
Egg white
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
17%
Egg white
121%
Parmigiano-Reggiano

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.71g)
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1363mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 13.317g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $2.2)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.