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  6. Parmigiano-Reggiano vs. Goose egg

Parmigiano-Reggiano vs. Goose egg — In-Depth Nutrition Comparison

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Summary of differences between parmigiano-Reggiano and goose egg

  • Parmigiano-Reggiano has more calcium and phosphorus; however, goose egg is higher in vitamin B12, choline, selenium, iron, and vitamin B5.
  • Goose egg covers your daily need for cholesterol, 255% more than parmigiano-Reggiano.
  • Parmigiano-Reggiano has 18 times more calcium than goose egg. While parmigiano-Reggiano has 1109mg of calcium, goose egg has only 60mg.
  • Goose egg has less sodium.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Egg, goose, whole, fresh, raw.

Infographic

Parmigiano-Reggiano vs Goose 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +1748.3%
Contains more CopperCopper +283.9%
Contains more ZincZinc +191%
Contains more PhosphorusPhosphorus +250.5%
Contains more ManganeseManganese +123.7%
Contains more PotassiumPotassium +68%
Contains more IronIron +304.4%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +108.5%

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%
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% 62% 26% 26% 37% 88% 3.5% 106% 54% 638% 1% 57% 144%
Contains more Vitamin B2Vitamin B2 +27.2%
Contains more Vitamin KVitamin K +325%
Contains more Vitamin AVitamin A +16.9%
Contains more Vitamin EVitamin E +658.8%
Contains more Vitamin DVitamin D +325%
Contains more Vitamin B1Vitamin B1 +406.9%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B5Vitamin B5 +441.2%
Contains more Vitamin B6Vitamin B6 +381.6%
Contains more Vitamin B12Vitamin B12 +125.7%
Contains more FolateFolate +660%
Contains more CholineCholine +1172.5%
~equal in Vitamin C ~0mg

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
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 g
Contains more ProteinProtein +44.2%
Contains more FatsFats +50.7%
Contains more OtherOther +643.5%
Contains more WaterWater +39.2%
~equal in Carbs ~1.35g

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
33% 52% 15%
Saturated fat: Sat. Fat 3.595 g
Monounsaturated fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 g
Contains less Sat. FatSaturated fat -73%
Contains more Poly. FatPolyunsaturated fat +261.9%
~equal in Monounsaturated fat ~5.747g

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 Goose egg
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Goose egg DV% diff.
Cholesterol 88mg 852mg 255%
Vitamin B12 2.26µg 5.1µg 118%
Calcium 1109mg 60mg 105%
Phosphorus 729mg 208mg 74%
Sodium 1529mg 138mg 60%
Saturated fat 13.317g 3.595g 44%
Choline 20.7mg 263.4mg 44%
Selenium 17.7µg 36.9µg 35%
Iron 0.9mg 3.64mg 34%
Vitamin B5 0.325mg 1.759mg 29%
Zinc 3.87mg 1.33mg 23%
Copper 0.238mg 0.062mg 20%
Folate 10µg 76µg 17%
Vitamin B6 0.049mg 0.236mg 14%
Protein 20g 13.87g 12%
Vitamin B1 0.029mg 0.147mg 10%
Fats 20g 13.27g 10%
Polyunsaturated fat 0.462g 1.672g 8%
Vitamin B2 0.486mg 0.382mg 8%
Vitamin E 0.17mg 1.29mg 7%
Vitamin D 0.4µg 1.7µg 7%
Vitamin D 15IU 66IU 6%
Magnesium 38mg 16mg 5%
Calories 265kcal 185kcal 4%
Vitamin A 160µg 187µg 3%
Potassium 125mg 210mg 3%
Manganese 0.085mg 0.038mg 2%
Vitamin K 1.7µg 0.4µg 1%
Monounsaturated fat 6.098g 5.747g 1%
Carbs 1.37g 1.35g 0%
Net carbs 1.37g 1.35g N/A
Sugar 0g 0.94g N/A
Vitamin B3 0.114mg 0.189mg 0%
Tryptophan 0.24mg 0.282mg 0%
Threonine 1.519mg 0.797mg 0%
Isoleucine 1.2mg 0.647mg 0%
Leucine 2.983mg 1.188mg 0%
Lysine 2.459mg 1.03mg 0%
Methionine 0.369mg 0.624mg 0%
Phenylalanine 1.604mg 0.91mg 0%
Valine 1.498mg 0.958mg 0%
Histidine 0.752mg 0.346mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Goose egg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Parmigiano-Reggiano
95%
Goose egg
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
55%
Goose egg

Comparison summary

Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 764mg)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.94g)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Goose egg
Goose egg contains less Sodium (difference - 1391mg)
Which food is lower in Saturated fat?
Goose egg
Goose egg is lower in Saturated fat (difference - 9.722g)
Which food is lower in glycemic index?
Goose egg
Goose egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Goose egg
Goose egg is cheaper (difference - $3.2)
Which food is richer in vitamins?
Goose egg
Goose egg is relatively richer in vitamins

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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.