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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" chart 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 Iron +32.2%
Contains less Sodium -91.9%
Contains more Copper +740.3%
Equal in Potassium - 126
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Contains more Calcium +2118%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Contains more Iron +32.2%
Contains less Sodium -91.9%
Contains more Copper +740.3%
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" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar 0g 1.12g Parmigiano-Reggiano
Fiber 0g 0g
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
Vitamin A 605IU 520IU Parmigiano-Reggiano
Vitamin E 0.17mg 1.03mg Egg
Vitamin D 15IU 87IU Egg
Vitamin D 0.4µg 2.2µg Egg
Vitamin C 0mg 0mg
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
Trans Fat g g
Saturated Fat 13.317g 3.267g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Parmigiano-Reggiano
45
Egg
Mineral Summary Score
138
Parmigiano-Reggiano
108
Egg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Parmigiano-Reggiano
75%
Egg
Carbohydrates
1%
Parmigiano-Reggiano
1%
Egg
Fats
92%
Parmigiano-Reggiano
49%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.