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

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Differences between Salmon and Parmigiano-Reggiano

  • Salmon has more Vitamin D, Vitamin B3, Vitamin B6, and Selenium, while Parmigiano-Reggiano has more Calcium, Phosphorus, Zinc, and Vitamin B2.
  • Parmigiano-Reggiano's daily need coverage for Calcium is 109% higher.
  • Parmigiano-Reggiano contains 71 times less Vitamin B3 than Salmon. Salmon contains 8.045mg of Vitamin B3, while Parmigiano-Reggiano contains 0.114mg.
  • The amount of Saturated Fat in Salmon is lower.

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

Infographic

Salmon 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 +207.2%
Contains less Sodium -96%
Contains more Selenium +133.9%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Potassium +207.2%
Contains less Sodium -96%
Contains more Selenium +133.9%
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%

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
9
:
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%
Contains more Vitamin A +163%
Contains more Vitamin B2 +260%
Contains more Vitamin K +1600%
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%
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 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%
Contains more Vitamin A +163%
Contains more Vitamin B2 +260%
Contains more Vitamin K +1600%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.