Parmigiano-Reggiano vs. Sardines — In-Depth Nutrition Comparison
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Important differences between parmigiano-Reggiano and sardines
- Parmigiano-Reggiano has more calcium, phosphorus, and zinc; however, sardines have more vitamin B12, selenium, vitamin B3, vitamin D, and iron.
- Sardines' daily need coverage for vitamin B12 is 278% more.
- Parmigiano-Reggiano has 9 times more saturated fat than sardines. Parmigiano-Reggiano has 13.317g of saturated fat, while sardines have 1.528g.
- Parmigiano-Reggiano has a higher glycemic index than sardines.
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
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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 CalciumCalcium | +190.3% |
| Contains more CopperCopper | +28% |
| Contains more ZincZinc | +195.4% |
| Contains more PhosphorusPhosphorus | +48.8% |
| Contains more PotassiumPotassium | +217.6% |
| Contains more IronIron | +224.4% |
| Contains less SodiumSodium | -79.9% |
| Contains more ManganeseManganese | +27.1% |
| Contains more SeleniumSelenium | +197.7% |
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.
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B2Vitamin B2 | +114.1% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin DVitamin D | +1100% |
| Contains more Vitamin B1Vitamin B1 | +175.9% |
| Contains more Vitamin B3Vitamin B3 | +4500.9% |
| Contains more Vitamin B5Vitamin B5 | +97.5% |
| Contains more Vitamin B6Vitamin B6 | +240.8% |
| Contains more Vitamin B12Vitamin B12 | +295.6% |
| Contains more Vitamin KVitamin K | +52.9% |
| Contains more CholineCholine | +262.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.26µg | 8.94µg | 278% |
| Calcium | 1109mg | 382mg | 73% |
| Selenium | 17.7µg | 52.7µg | 64% |
| Saturated fat | 13.317g | 1.528g | 54% |
| Sodium | 1529mg | 307mg | 53% |
| Phosphorus | 729mg | 490mg | 34% |
| Vitamin B3 | 0.114mg | 5.245mg | 32% |
| Polyunsaturated fat | 0.462g | 5.148g | 31% |
| Iron | 0.9mg | 2.92mg | 25% |
| Zinc | 3.87mg | 1.31mg | 23% |
| Vitamin D | 0.4µg | 4.8µg | 22% |
| Vitamin D | 15IU | 193IU | 22% |
| Vitamin B2 | 0.486mg | 0.227mg | 20% |
| Cholesterol | 88mg | 142mg | 18% |
| Vitamin A | 160µg | 32µg | 14% |
| Fats | 20g | 11.45g | 13% |
| Vitamin E | 0.17mg | 2.04mg | 12% |
| Choline | 20.7mg | 75mg | 10% |
| Protein | 20g | 24.62g | 9% |
| Vitamin B6 | 0.049mg | 0.167mg | 9% |
| Potassium | 125mg | 397mg | 8% |
| Copper | 0.238mg | 0.186mg | 6% |
| Monounsaturated fat | 6.098g | 3.869g | 6% |
| Vitamin B5 | 0.325mg | 0.642mg | 6% |
| Vitamin B1 | 0.029mg | 0.08mg | 4% |
| Calories | 265kcal | 208kcal | 3% |
| Vitamin K | 1.7µg | 2.6µg | 1% |
| Manganese | 0.085mg | 0.108mg | 1% |
| Carbs | 1.37g | 0g | 0% |
| Net carbs | 1.37g | 0g | N/A |
| Magnesium | 38mg | 39mg | 0% |
| Folate | 10µg | 10µg | 0% |
| Tryptophan | 0.24mg | 0.276mg | 0% |
| Threonine | 1.519mg | 1.079mg | 0% |
| Isoleucine | 1.2mg | 1.134mg | 0% |
| Leucine | 2.983mg | 2.001mg | 0% |
| Lysine | 2.459mg | 2.26mg | 0% |
| Methionine | 0.369mg | 0.729mg | 0% |
| Phenylalanine | 1.604mg | 0.961mg | 0% |
| Valine | 1.498mg | 1.268mg | 0% |
| Histidine | 0.752mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more FatsFats | +74.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +85.9% |
| Contains more ProteinProtein | +23.1% |
| Contains more WaterWater | +17.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains more Mono. FatMonounsaturated fat | +57.6% |
| Contains less Sat. FatSaturated fat | -88.5% |
| Contains more Poly. FatPolyunsaturated fat | +1014.3% |
