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Parmigiano-Reggiano vs. Soy sauce — In-Depth Nutrition Comparison

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What are the differences between Parmigiano-Reggiano and Soy sauce?

  • Parmigiano-Reggiano is higher in Calcium, Vitamin B12, Phosphorus, Selenium, Zinc, and Vitamin B2, yet Soy sauce is higher in Manganese.
  • Soy sauce's daily need coverage for Sodium is 172% more.
  • The amount of Cholesterol in Soy sauce is lower.

We used Cheese, parmesan, dry grated, reduced fat and Soy sauce made from soy and wheat (shoyu) types in this article.

Infographic

Parmigiano-Reggiano vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +3260.6%
Contains more CopperCopper +453.5%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +339.2%
Contains less SodiumSodium -72.2%
Contains more SeleniumSelenium +3440%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +248%
Contains more IronIron +61.1%
Contains more ManganeseManganese +1097.6%

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% 36% 3.4% 12% 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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +13.1%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B3Vitamin B3 +1826.3%
Contains more Vitamin B6Vitamin B6 +202%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.297mg

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +145.7%
Contains more FatsFats +3408.8%
Contains more CarbsCarbs +259.9%
Contains more WaterWater +40.6%
Contains more OtherOther +89.4%

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
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated Fat +6829.5%
Contains more Poly. FatPolyunsaturated fat +75.7%
Contains less Sat. FatSaturated Fat -99.5%

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 Soy sauce
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Soy sauce Opinion
Calories 265kcal 53kcal Parmigiano-Reggiano
Protein 20g 8.14g Parmigiano-Reggiano
Fats 20g 0.57g Parmigiano-Reggiano
Net carbs 1.37g 4.13g Soy sauce
Carbs 1.37g 4.93g Soy sauce
Cholesterol 88mg 0mg Soy sauce
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 74mg Soy sauce
Calcium 1109mg 33mg Parmigiano-Reggiano
Potassium 125mg 435mg Soy sauce
Iron 0.9mg 1.45mg Soy sauce
Sugar 0g 0.4g Parmigiano-Reggiano
Fiber 0g 0.8g Soy sauce
Copper 0.238mg 0.043mg Parmigiano-Reggiano
Zinc 3.87mg 0.87mg Parmigiano-Reggiano
Phosphorus 729mg 166mg Parmigiano-Reggiano
Sodium 1529mg 5493mg Parmigiano-Reggiano
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0mg Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 1.018mg Soy sauce
Selenium 17.7µg 0.5µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.033mg Soy sauce
Vitamin B2 0.486mg 0.165mg Parmigiano-Reggiano
Vitamin B3 0.114mg 2.196mg Soy sauce
Vitamin B5 0.325mg 0.297mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.148mg Soy sauce
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 0µg Parmigiano-Reggiano
Folate 10µg 14µg Soy sauce
Choline 20.7mg 18.3mg Parmigiano-Reggiano
Saturated Fat 13.317g 0.073g Soy sauce
Monounsaturated Fat 6.098g 0.088g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.263g Parmigiano-Reggiano
Tryptophan 0.24mg 0.096mg Parmigiano-Reggiano
Threonine 1.519mg 0.271mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.318mg Parmigiano-Reggiano
Leucine 2.983mg 0.537mg Parmigiano-Reggiano
Lysine 2.459mg 0.381mg Parmigiano-Reggiano
Methionine 0.369mg 0.097mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.353mg Parmigiano-Reggiano
Valine 1.498mg 0.332mg Parmigiano-Reggiano
Histidine 0.752mg 0.174mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Soy sauce
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
39%
Parmigiano-Reggiano
12%
Soy sauce
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
112%
Soy sauce

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 13.244g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Parmigiano-Reggiano
Parmigiano-Reggiano contains less Sodium (difference - 3964mg)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $0.2)
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
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

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.