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Parmigiano-Reggiano vs Sardine - In-Depth Nutrition Comparison

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Important differences between Parmigiano-Reggiano and Sardine

  • Parmigiano-Reggiano has more Calcium, Phosphorus, and Zinc, however Sardine has more Vitamin B12, Selenium, Vitamin B3, Vitamin D, and Iron.
  • Sardine's daily need coverage for Vitamin B12 is 278% more.
  • Parmigiano-Reggiano has 9 times more Saturated Fat than Sardine. Parmigiano-Reggiano has 13.317g of Saturated Fat, while Sardine has 1.528g.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Parmigiano-Reggiano vs Sardine 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 +190.3%
Contains more Phosphorus +48.8%
Contains more Zinc +195.4%
Contains more Copper +28%
Contains more Iron +224.4%
Contains more Potassium +217.6%
Contains less Sodium -79.9%
Equal in Magnesium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Calcium +190.3%
Contains more Phosphorus +48.8%
Contains more Zinc +195.4%
Contains more Copper +28%
Contains more Iron +224.4%
Contains more Potassium +217.6%
Contains less Sodium -79.9%
Equal in Magnesium - 39

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
:
Contains more Vitamin A +460.2%
Contains more Vitamin B2 +114.1%
Contains more Vitamin E +1100%
Contains more Vitamin D +1100%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +4500.9%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +240.8%
Contains more Vitamin B12 +295.6%
Contains more Vitamin K +52.9%
Equal in Folate - 10
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 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +460.2%
Contains more Vitamin B2 +114.1%
Contains more Vitamin E +1100%
Contains more Vitamin D +1100%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +4500.9%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +240.8%
Contains more Vitamin B12 +295.6%
Contains more Vitamin K +52.9%
Equal in Folate - 10

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 Sardine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Sardine Opinion
Net carbs 1.37g 0g Parmigiano-Reggiano
Protein 20g 24.62g Sardine
Fats 20g 11.45g Parmigiano-Reggiano
Carbs 1.37g 0g Parmigiano-Reggiano
Calories 265kcal 208kcal Parmigiano-Reggiano
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 1109mg 382mg Parmigiano-Reggiano
Iron 0.9mg 2.92mg Sardine
Magnesium 38mg 39mg Sardine
Phosphorus 729mg 490mg Parmigiano-Reggiano
Potassium 125mg 397mg Sardine
Sodium 1529mg 307mg Sardine
Zinc 3.87mg 1.31mg Parmigiano-Reggiano
Copper 0.238mg 0.186mg Parmigiano-Reggiano
Vitamin A 605IU 108IU Parmigiano-Reggiano
Vitamin E 0.17mg 2.04mg Sardine
Vitamin D 15IU 193IU Sardine
Vitamin D 0.4µg 4.8µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.08mg Sardine
Vitamin B2 0.486mg 0.227mg Parmigiano-Reggiano
Vitamin B3 0.114mg 5.245mg Sardine
Vitamin B5 0.325mg 0.642mg Sardine
Vitamin B6 0.049mg 0.167mg Sardine
Folate 10µg 10µg
Vitamin B12 2.26µg 8.94µg Sardine
Vitamin K 1.7µg 2.6µg Sardine
Tryptophan 0.24mg 0.276mg Sardine
Threonine 1.519mg 1.079mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.134mg Parmigiano-Reggiano
Leucine 2.983mg 2.001mg Parmigiano-Reggiano
Lysine 2.459mg 2.26mg Parmigiano-Reggiano
Methionine 0.369mg 0.729mg Sardine
Phenylalanine 1.604mg 0.961mg Parmigiano-Reggiano
Valine 1.498mg 1.268mg Parmigiano-Reggiano
Histidine 0.752mg 0.725mg Parmigiano-Reggiano
Cholesterol 88mg 142mg Parmigiano-Reggiano
Trans Fat g g
Saturated Fat 13.317g 1.528g Sardine
Monounsaturated Fat 6.098g 3.869g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Sardine
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
131
Sardine
Mineral Summary Score
138
Parmigiano-Reggiano
79
Sardine

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
148%
Sardine
Carbohydrates
1%
Parmigiano-Reggiano
0%
Sardine
Fats
92%
Parmigiano-Reggiano
53%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 1222mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 11.789g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 54mg)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $3.8)
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.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.