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  6. Parmigiano-Reggiano vs. Egg

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

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Summary of differences between parmigiano-Reggiano and eggs

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, and zinc; however, eggs are higher in copper, choline, and selenium.
  • Eggs cover your daily need for copper, 196% more than parmigiano-Reggiano.
  • Parmigiano-Reggiano has 22 times more calcium than eggs. While parmigiano-Reggiano has 1109mg of calcium, eggs have only 50mg.
  • Eggs have less sodium.
  • The glycemic index of parmigiano-Reggiano is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +2118%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +323.8%
Contains more ManganeseManganese +226.9%
Contains more IronIron +32.2%
Contains more CopperCopper +740.3%
Contains less SodiumSodium -91.9%
Contains more SeleniumSelenium +74%
~equal in Potassium ~126mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Egg
Egg
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B12Vitamin B12 +103.6%
Contains more Vitamin KVitamin K +466.7%
Contains more Vitamin EVitamin E +505.9%
Contains more Vitamin DVitamin D +450%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B5Vitamin B5 +330.2%
Contains more Vitamin B6Vitamin B6 +146.9%
Contains more FolateFolate +340%
Contains more CholineCholine +1319.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~149µg
~equal in Vitamin B2 ~0.513mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Egg DV% diff.
Copper 0.238mg 2mg 196%
Calcium 1109mg 50mg 106%
Cholesterol 88mg 373mg 95%
Phosphorus 729mg 172mg 80%
Sodium 1529mg 124mg 61%
Choline 20.7mg 293.8mg 50%
Vitamin B12 2.26µg 1.11µg 48%
Saturated fat 13.317g 3.267g 46%
Zinc 3.87mg 1.05mg 26%
Selenium 17.7µg 30.8µg 24%
Vitamin B5 0.325mg 1.398mg 21%
Protein 20g 12.58g 15%
Fats 20g 10.61g 14%
Vitamin D 15IU 87IU 9%
Folate 10µg 44µg 9%
Vitamin D 0.4µg 2.2µg 9%
Magnesium 38mg 10mg 7%
Vitamin B6 0.049mg 0.121mg 6%
Vitamin E 0.17mg 1.03mg 6%
Polyunsaturated fat 0.462g 1.414g 6%
Calories 265kcal 155kcal 6%
Monounsaturated fat 6.098g 4.077g 5%
Iron 0.9mg 1.19mg 4%
Manganese 0.085mg 0.026mg 3%
Vitamin B1 0.029mg 0.066mg 3%
Vitamin B2 0.486mg 0.513mg 2%
Vitamin K 1.7µg 0.3µg 1%
Vitamin A 160µg 149µg 1%
Carbs 1.37g 1.12g 0%
Net carbs 1.37g 1.12g N/A
Potassium 125mg 126mg 0%
Sugar 0g 1.12g N/A
Vitamin B3 0.114mg 0.064mg 0%
Tryptophan 0.24mg 0.153mg 0%
Threonine 1.519mg 0.604mg 0%
Isoleucine 1.2mg 0.686mg 0%
Leucine 2.983mg 1.075mg 0%
Lysine 2.459mg 0.904mg 0%
Methionine 0.369mg 0.392mg 0%
Phenylalanine 1.604mg 0.668mg 0%
Valine 1.498mg 0.767mg 0%
Histidine 0.752mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Egg
Egg
1
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 ProteinProtein +59%
Contains more FatsFats +88.5%
Contains more CarbsCarbs +22.3%
Contains more OtherOther +650.5%
Contains more WaterWater +47.5%

Fat Type Comparison

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

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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.