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  6. Parmigiano-Reggiano vs. Pacific saury raw

Parmigiano-Reggiano vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the main differences between parmigiano-Reggiano and pacific saury raw?

  • Parmigiano-Reggiano is richer in calcium, phosphorus, vitamin B2, zinc, and copper, yet pacific saury raw is richer in vitamin D and vitamin B3.
  • Parmigiano-Reggiano's daily need coverage for calcium is 105% higher.
  • Parmigiano-Reggiano has 113 times more saturated fat than pacific saury raw. Parmigiano-Reggiano has 13.317g of saturated fat, while pacific saury raw has 0.118g.
  • Pacific saury raw has a lower glycemic index than parmigiano-Reggiano.

We used Cheese, parmesan, dry grated, reduced fat and Fish, pike, northern, raw types in this comparison.

Infographic

Parmigiano-Reggiano vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +1845.6%
Contains more IronIron +63.6%
Contains more CopperCopper +366.7%
Contains more ZincZinc +477.6%
Contains more PhosphorusPhosphorus +231.4%
Contains more SeleniumSelenium +40.5%
Contains more PotassiumPotassium +107.2%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +182.4%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +661.9%
Contains more Vitamin B2Vitamin B2 +671.4%
Contains more Vitamin B12Vitamin B12 +13%
Contains more Vitamin KVitamin K +1600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin DVitamin D +525%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +1917.5%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more FolateFolate +50%
Contains more CholineCholine +214%

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +2798.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +610.6%
Contains more WaterWater +56%
~equal in Protein ~19.26g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +3784.1%
Contains more Poly. FatPolyunsaturated fat +128.7%
Contains less Sat. FatSaturated fat -99.1%

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 Pacific saury raw
Rich in minerals 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 vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Pacific saury raw DV% diff.
Calcium 1109mg 57mg 105%
Phosphorus 729mg 220mg 73%
Sodium 1529mg 39mg 65%
Saturated fat 13.317g 0.118g 60%
Vitamin B2 0.486mg 0.063mg 33%
Fats 20g 0.69g 30%
Zinc 3.87mg 0.67mg 29%
Copper 0.238mg 0.051mg 21%
Cholesterol 88mg 39mg 16%
Vitamin A 160µg 21µg 15%
Monounsaturated fat 6.098g 0.157g 15%
Vitamin B3 0.114mg 2.3mg 14%
Vitamin D 0.4µg 2.5µg 11%
Vitamin D 15IU 99IU 11%
Vitamin B12 2.26µg 2µg 11%
Selenium 17.7µg 12.6µg 9%
Vitamin B5 0.325mg 0.75mg 9%
Calories 265kcal 88kcal 9%
Choline 20.7mg 65mg 8%
Manganese 0.085mg 0.24mg 7%
Vitamin B6 0.049mg 0.117mg 5%
Vitamin C 0mg 3.8mg 4%
Iron 0.9mg 0.55mg 4%
Potassium 125mg 259mg 4%
Polyunsaturated fat 0.462g 0.202g 2%
Vitamin B1 0.029mg 0.058mg 2%
Magnesium 38mg 31mg 2%
Protein 20g 19.26g 1%
Vitamin K 1.7µg 0.1µg 1%
Folate 10µg 15µg 1%
Carbs 1.37g 0g 0%
Net carbs 1.37g 0g N/A
Vitamin E 0.17mg 0.2mg 0%
Tryptophan 0.24mg 0.216mg 0%
Threonine 1.519mg 0.844mg 0%
Isoleucine 1.2mg 0.887mg 0%
Leucine 2.983mg 1.565mg 0%
Lysine 2.459mg 1.768mg 0%
Methionine 0.369mg 0.57mg 0%
Phenylalanine 1.604mg 0.752mg 0%
Valine 1.498mg 0.992mg 0%
Histidine 0.752mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
32%
Pacific saury raw

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 1490mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 13.199g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3.2)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.