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  6. Salmon raw vs. Parmigiano-Reggiano

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

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Significant differences between Salmon raw and Parmigiano-Reggiano

  • Salmon raw has more Vitamin B6, Vitamin B3, Vitamin B12, Selenium, and Vitamin B5, however, Parmigiano-Reggiano is richer in Calcium, Phosphorus, and Zinc.
  • Parmigiano-Reggiano covers your daily Calcium needs 110% more than Salmon raw.
  • Parmigiano-Reggiano has 69 times less Vitamin B3 than Salmon raw. Salmon raw has 7.86mg of Vitamin B3, while Parmigiano-Reggiano has 0.114mg.
  • Salmon raw contains less Saturated Fat.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Salmon raw vs Parmigiano-Reggiano 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.
Salmon raw
Salmon raw
4
:
6
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Potassium +292%
Contains less Sodium -97.1%
Contains more Selenium +106.2%
Contains more Calcium +9141.7%
Contains more Iron +12.5%
Contains more Magnesium +31%
Contains more Phosphorus +264.5%
Contains more Zinc +504.7%
Contains more Manganese +431.3%
Equal in Copper - 0.238
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Potassium +292%
Contains less Sodium -97.1%
Contains more Selenium +106.2%
Contains more Calcium +9141.7%
Contains more Iron +12.5%
Contains more Magnesium +31%
Contains more Phosphorus +264.5%
Contains more Zinc +504.7%
Contains more Manganese +431.3%
Equal in Copper - 0.238

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.
Salmon raw
Salmon raw
6
:
5
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Vitamin B1 +679.3%
Contains more Vitamin B3 +6794.7%
Contains more Vitamin B5 +412%
Contains more Vitamin B6 +1569.4%
Contains more Folate +150%
Contains more Vitamin B12 +40.7%
Contains more Vitamin A +1412.5%
Contains more Vitamin B2 +27.9%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Parmigiano-Reggiano
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 B1 +679.3%
Contains more Vitamin B3 +6794.7%
Contains more Vitamin B5 +412%
Contains more Vitamin B6 +1569.4%
Contains more Folate +150%
Contains more Vitamin B12 +40.7%
Contains more Vitamin A +1412.5%
Contains more Vitamin B2 +27.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
4
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Water +35.4%
Contains more Fats +215.5%
Contains more Carbs +∞%
Contains more Other +50.9%
Equal in Protein - 20
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Parmigiano-Reggiano
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 +35.4%
Contains more Fats +215.5%
Contains more Carbs +∞%
Contains more Other +50.9%
Equal in Protein - 20

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +449.6%
Contains more Monounsaturated Fat +190%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +449.6%
Contains more Monounsaturated Fat +190%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Parmigiano-Reggiano Opinion
Net carbs 0g 1.37g Parmigiano-Reggiano
Protein 19.84g 20g Parmigiano-Reggiano
Fats 6.34g 20g Parmigiano-Reggiano
Carbs 0g 1.37g Parmigiano-Reggiano
Calories 142kcal 265kcal Parmigiano-Reggiano
Calcium 12mg 1109mg Parmigiano-Reggiano
Iron 0.8mg 0.9mg Parmigiano-Reggiano
Magnesium 29mg 38mg Parmigiano-Reggiano
Phosphorus 200mg 729mg Parmigiano-Reggiano
Potassium 490mg 125mg Salmon raw
Sodium 44mg 1529mg Salmon raw
Zinc 0.64mg 3.87mg Parmigiano-Reggiano
Copper 0.25mg 0.238mg Salmon raw
Manganese 0.016mg 0.085mg Parmigiano-Reggiano
Selenium 36.5µg 17.7µg Salmon raw
Vitamin A 40IU 605IU Parmigiano-Reggiano
Vitamin A RAE 12µg 160µg Parmigiano-Reggiano
Vitamin E 0.17mg Parmigiano-Reggiano
Vitamin D 15IU Parmigiano-Reggiano
Vitamin D 0.4µg Parmigiano-Reggiano
Vitamin B1 0.226mg 0.029mg Salmon raw
Vitamin B2 0.38mg 0.486mg Parmigiano-Reggiano
Vitamin B3 7.86mg 0.114mg Salmon raw
Vitamin B5 1.664mg 0.325mg Salmon raw
Vitamin B6 0.818mg 0.049mg Salmon raw
Folate 25µg 10µg Salmon raw
Vitamin B12 3.18µg 2.26µg Salmon raw
Vitamin K 1.7µg Parmigiano-Reggiano
Tryptophan 0.222mg 0.24mg Parmigiano-Reggiano
Threonine 0.87mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.914mg 1.2mg Parmigiano-Reggiano
Leucine 1.613mg 2.983mg Parmigiano-Reggiano
Lysine 1.822mg 2.459mg Parmigiano-Reggiano
Methionine 0.587mg 0.369mg Salmon raw
Phenylalanine 0.775mg 1.604mg Parmigiano-Reggiano
Valine 1.022mg 1.498mg Parmigiano-Reggiano
Histidine 0.584mg 0.752mg Parmigiano-Reggiano
Cholesterol 55mg 88mg Salmon raw
Saturated Fat 0.981g 13.317g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 2.539g 0.462g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
49%
Salmon raw
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1485mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 12.336g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
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 is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.