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

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A recap on differences between Tuna and Parmigiano-Reggiano

  • Tuna has more Selenium, Vitamin B3, and Vitamin B6, however, Parmigiano-Reggiano is higher in Calcium, Phosphorus, Zinc, Vitamin B2, and Copper.
  • Tuna covers your daily Selenium needs 165% more than Parmigiano-Reggiano.
  • Parmigiano-Reggiano contains 194 times less Vitamin B3 than Tuna. Tuna contains 22.07mg of Vitamin B3, while Parmigiano-Reggiano contains 0.114mg.
  • Tuna has less Sodium.

Food varieties used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Cheese, parmesan, dry grated, reduced fat.

Infographic

Tuna 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 Magnesium +10.5%
Contains more Potassium +321.6%
Contains less Sodium -96.5%
Contains more Selenium +511.3%
Contains more Calcium +27625%
Contains more Phosphorus +118.9%
Contains more Zinc +760%
Contains more Copper +453.5%
Contains more Manganese +553.8%
Equal in Iron - 0.9
Equal in Magnesium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Magnesium +10.5%
Contains more Potassium +321.6%
Contains less Sodium -96.5%
Contains more Selenium +511.3%
Contains more Calcium +27625%
Contains more Phosphorus +118.9%
Contains more Zinc +760%
Contains more Copper +453.5%
Contains more Manganese +553.8%
Equal in Iron - 0.9
Equal in Magnesium - 38

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.
Tuna
7
:
Contains more Vitamin E +70.6%
Contains more Vitamin D +400%
Contains more Vitamin B1 +362.1%
Contains more Vitamin B3 +19259.6%
Contains more Vitamin B6 +2018.4%
Contains more Vitamin A +830.8%
Contains more Vitamin B2 +254.7%
Contains more Folate +400%
Contains more Vitamin K +1600%
Equal in Vitamin B5 - 0.325
Equal in Vitamin B12 - 2.26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 +70.6%
Contains more Vitamin D +400%
Contains more Vitamin B1 +362.1%
Contains more Vitamin B3 +19259.6%
Contains more Vitamin B6 +2018.4%
Contains more Vitamin A +830.8%
Contains more Vitamin B2 +254.7%
Contains more Folate +400%
Contains more Vitamin K +1600%
Equal in Vitamin B5 - 0.325
Equal in Vitamin B12 - 2.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +45.8%
Contains more Water +36.3%
Contains more Fats +3289.8%
Contains more Carbs +∞%
Contains more Other +527.3%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +45.8%
Contains more Water +36.3%
Contains more Fats +3289.8%
Contains more Carbs +∞%
Contains more Other +527.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +4318.8%
Contains more Polyunsaturated fat +164%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +4318.8%
Contains more Polyunsaturated fat +164%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Parmigiano-Reggiano Opinion
Net carbs 0g 1.37g Parmigiano-Reggiano
Protein 29.15g 20g Tuna
Fats 0.59g 20g Parmigiano-Reggiano
Carbs 0g 1.37g Parmigiano-Reggiano
Calories 130kcal 265kcal Parmigiano-Reggiano
Calcium 4mg 1109mg Parmigiano-Reggiano
Iron 0.92mg 0.9mg Tuna
Magnesium 42mg 38mg Tuna
Phosphorus 333mg 729mg Parmigiano-Reggiano
Potassium 527mg 125mg Tuna
Sodium 54mg 1529mg Tuna
Zinc 0.45mg 3.87mg Parmigiano-Reggiano
Copper 0.043mg 0.238mg Parmigiano-Reggiano
Manganese 0.013mg 0.085mg Parmigiano-Reggiano
Selenium 108.2µg 17.7µg Tuna
Vitamin A 65IU 605IU Parmigiano-Reggiano
Vitamin A RAE 22µg 160µg Parmigiano-Reggiano
Vitamin E 0.29mg 0.17mg Tuna
Vitamin D 82IU 15IU Tuna
Vitamin D 2µg 0.4µg Tuna
Vitamin B1 0.134mg 0.029mg Tuna
Vitamin B2 0.137mg 0.486mg Parmigiano-Reggiano
Vitamin B3 22.07mg 0.114mg Tuna
Vitamin B5 0.334mg 0.325mg Tuna
Vitamin B6 1.038mg 0.049mg Tuna
Folate 2µg 10µg Parmigiano-Reggiano
Vitamin B12 2.35µg 2.26µg Tuna
Vitamin K 0.1µg 1.7µg Parmigiano-Reggiano
Tryptophan 0.313mg 0.24mg Tuna
Threonine 1.224mg 1.519mg Parmigiano-Reggiano
Isoleucine 1.287mg 1.2mg Tuna
Leucine 2.27mg 2.983mg Parmigiano-Reggiano
Lysine 2.565mg 2.459mg Tuna
Methionine 0.827mg 0.369mg Tuna
Phenylalanine 1.091mg 1.604mg Parmigiano-Reggiano
Valine 1.438mg 1.498mg Parmigiano-Reggiano
Histidine 0.822mg 0.752mg Tuna
Cholesterol 47mg 88mg Tuna
Trans Fat 0.02g Parmigiano-Reggiano
Saturated Fat 0.205g 13.317g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.175g 0.462g Parmigiano-Reggiano
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
88%
Tuna
121%
Parmigiano-Reggiano

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1475mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 13.112g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $3.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
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.
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.