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

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Summary of differences between Parmigiano-Reggiano and Egg

  • Parmigiano-Reggiano has more Calcium, Phosphorus, Vitamin B12, and Zinc, however, Egg is higher in Copper, Choline, and Selenium.
  • Egg covers your daily need of Copper 196% more than Parmigiano-Reggiano.
  • Parmigiano-Reggiano has 22 times more Calcium than Egg. While Parmigiano-Reggiano has 1109mg of Calcium, Egg has only 50mg.
  • Egg has less Sodium.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Egg, whole, cooked, hard-boiled.

Infographic

Parmigiano-Reggiano vs Egg 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 +2118%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Contains more Manganese +226.9%
Contains more Iron +32.2%
Contains less Sodium -91.9%
Contains more Copper +740.3%
Contains more Selenium +74%
Equal in Potassium - 126
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% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +2118%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Contains more Manganese +226.9%
Contains more Iron +32.2%
Contains less Sodium -91.9%
Contains more Copper +740.3%
Contains more Selenium +74%
Equal in Potassium - 126

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.
:
7
Egg
Contains more Vitamin A +16.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +103.6%
Contains more Vitamin K +466.7%
Contains more Vitamin E +505.9%
Contains more Vitamin D +450%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B5 +330.2%
Contains more Vitamin B6 +146.9%
Contains more Folate +340%
Equal in Vitamin B2 - 0.513
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 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin A +16.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +103.6%
Contains more Vitamin K +466.7%
Contains more Vitamin E +505.9%
Contains more Vitamin D +450%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B5 +330.2%
Contains more Vitamin B6 +146.9%
Contains more Folate +340%
Equal in Vitamin B2 - 0.513

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +59%
Contains more Fats +88.5%
Contains more Carbs +22.3%
Contains more Other +650.5%
Contains more Water +47.5%
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +59%
Contains more Fats +88.5%
Contains more Carbs +22.3%
Contains more Other +650.5%
Contains more Water +47.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +49.6%
Contains less Saturated Fat -75.5%
Contains more Polyunsaturated fat +206.1%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +49.6%
Contains less Saturated Fat -75.5%
Contains more Polyunsaturated fat +206.1%

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Egg Opinion
Net carbs 1.37g 1.12g Parmigiano-Reggiano
Protein 20g 12.58g Parmigiano-Reggiano
Fats 20g 10.61g Parmigiano-Reggiano
Carbs 1.37g 1.12g Parmigiano-Reggiano
Calories 265kcal 155kcal Parmigiano-Reggiano
Sugar 0g 1.12g Parmigiano-Reggiano
Calcium 1109mg 50mg Parmigiano-Reggiano
Iron 0.9mg 1.19mg Egg
Magnesium 38mg 10mg Parmigiano-Reggiano
Phosphorus 729mg 172mg Parmigiano-Reggiano
Potassium 125mg 126mg Egg
Sodium 1529mg 124mg Egg
Zinc 3.87mg 1.05mg Parmigiano-Reggiano
Copper 0.238mg 2mg Egg
Manganese 0.085mg 0.026mg Parmigiano-Reggiano
Selenium 17.7µg 30.8µg Egg
Vitamin A 605IU 520IU Parmigiano-Reggiano
Vitamin A RAE 160µg 149µg Parmigiano-Reggiano
Vitamin E 0.17mg 1.03mg Egg
Vitamin D 15IU 87IU Egg
Vitamin D 0.4µg 2.2µg Egg
Vitamin B1 0.029mg 0.066mg Egg
Vitamin B2 0.486mg 0.513mg Egg
Vitamin B3 0.114mg 0.064mg Parmigiano-Reggiano
Vitamin B5 0.325mg 1.398mg Egg
Vitamin B6 0.049mg 0.121mg Egg
Folate 10µg 44µg Egg
Vitamin B12 2.26µg 1.11µg Parmigiano-Reggiano
Vitamin K 1.7µg 0.3µg Parmigiano-Reggiano
Tryptophan 0.24mg 0.153mg Parmigiano-Reggiano
Threonine 1.519mg 0.604mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.686mg Parmigiano-Reggiano
Leucine 2.983mg 1.075mg Parmigiano-Reggiano
Lysine 2.459mg 0.904mg Parmigiano-Reggiano
Methionine 0.369mg 0.392mg Egg
Phenylalanine 1.604mg 0.668mg Parmigiano-Reggiano
Valine 1.498mg 0.767mg Parmigiano-Reggiano
Histidine 0.752mg 0.298mg Parmigiano-Reggiano
Cholesterol 88mg 373mg Parmigiano-Reggiano
Saturated Fat 13.317g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 6.098g 4.077g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Egg
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
45%
Egg
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
103%
Egg

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 285mg)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1405mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 10.05g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2.2)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.