Parmigiano-Reggiano vs. Swordfish — In-Depth Nutrition Comparison
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A recap on differences between Parmigiano-Reggiano and Swordfish
- Parmigiano-Reggiano has more Calcium, Phosphorus, Vitamin B2, and Zinc, however, Swordfish is higher in Vitamin D, Selenium, Vitamin B3, and Vitamin B6.
- Parmigiano-Reggiano covers your daily Calcium needs 110% more than Swordfish.
- Swordfish contains 16 times less Sodium than Parmigiano-Reggiano. Parmigiano-Reggiano contains 1529mg of Sodium, while Swordfish contains 97mg.
Food varieties used in this article are Cheese, parmesan, dry grated, reduced fat and Fish, swordfish, cooked, dry heat.
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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
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Calcium
+18383.3%
Contains
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Iron
+100%
Contains
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Phosphorus
+139.8%
Contains
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Zinc
+396.2%
Contains
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Copper
+417.4%
Contains
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Manganese
+553.8%
Contains
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Potassium
+299.2%
Contains
less
Sodium
-93.7%
Contains
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Selenium
+287%
Equal in Magnesium - 35
Contains
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Calcium
+18383.3%
Contains
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Iron
+100%
Contains
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Phosphorus
+139.8%
Contains
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Zinc
+396.2%
Contains
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Copper
+417.4%
Contains
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Manganese
+553.8%
Contains
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Potassium
+299.2%
Contains
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Sodium
-93.7%
Contains
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Selenium
+287%
Equal in Magnesium - 35
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.
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Contains
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Vitamin A
+369%
Contains
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Vitamin B2
+671.4%
Contains
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Folate
+400%
Contains
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Vitamin B12
+39.5%
Contains
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Vitamin K
+1600%
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Vitamin E
+1317.6%
Contains
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Vitamin D
+4050%
Contains
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Vitamin B1
+206.9%
Contains
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Vitamin B3
+8017.5%
Contains
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Vitamin B5
+28.3%
Contains
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Vitamin B6
+1155.1%
Contains
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Vitamin A
+369%
Contains
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Vitamin B2
+671.4%
Contains
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Folate
+400%
Contains
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Vitamin B12
+39.5%
Contains
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Vitamin K
+1600%
Contains
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Vitamin E
+1317.6%
Contains
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Vitamin D
+4050%
Contains
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Vitamin B1
+206.9%
Contains
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Vitamin B3
+8017.5%
Contains
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Vitamin B5
+28.3%
Contains
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Vitamin B6
+1155.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+152.2%
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Carbs
+∞%
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Other
+2130.6%
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Protein
+17.3%
Contains
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Water
+34.9%
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Contains
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Fats
+152.2%
Contains
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Carbs
+∞%
Contains
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Other
+2130.6%
Contains
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Protein
+17.3%
Contains
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Water
+34.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+72.1%
Contains
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Saturated Fat
-85.6%
Contains
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Polyunsaturated fat
+196.1%
Saturated Fat:
13.317 g
Monounsaturated Fat:
6.098 g
Polyunsaturated fat:
0.462 g
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Contains
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Monounsaturated Fat
+72.1%
Contains
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Saturated Fat
-85.6%
Contains
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Polyunsaturated fat
+196.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.37g | 0g |
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| Protein | 20g | 23.45g |
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| Fats | 20g | 7.93g |
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| Carbs | 1.37g | 0g |
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| Calories | 265kcal | 172kcal |
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| Calcium | 1109mg | 6mg |
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| Iron | 0.9mg | 0.45mg |
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| Magnesium | 38mg | 35mg |
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| Phosphorus | 729mg | 304mg |
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| Potassium | 125mg | 499mg |
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| Sodium | 1529mg | 97mg |
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| Zinc | 3.87mg | 0.78mg |
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| Copper | 0.238mg | 0.046mg |
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| Manganese | 0.085mg | 0.013mg |
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| Selenium | 17.7µg | 68.5µg |
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| Vitamin A | 605IU | 129IU |
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| Vitamin A RAE | 160µg | 43µg |
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| Vitamin E | 0.17mg | 2.41mg |
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| Vitamin D | 15IU | 666IU |
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| Vitamin D | 0.4µg | 16.6µg |
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| Vitamin B1 | 0.029mg | 0.089mg |
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| Vitamin B2 | 0.486mg | 0.063mg |
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| Vitamin B3 | 0.114mg | 9.254mg |
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| Vitamin B5 | 0.325mg | 0.417mg |
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| Vitamin B6 | 0.049mg | 0.615mg |
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| Folate | 10µg | 2µg |
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| Vitamin B12 | 2.26µg | 1.62µg |
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| Vitamin K | 1.7µg | 0.1µg |
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| Tryptophan | 0.24mg | 0.265mg |
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| Threonine | 1.519mg | 1.035mg |
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| Isoleucine | 1.2mg | 1.088mg |
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| Leucine | 2.983mg | 1.919mg |
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| Lysine | 2.459mg | 2.168mg |
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| Methionine | 0.369mg | 0.699mg |
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| Phenylalanine | 1.604mg | 0.922mg |
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| Valine | 1.498mg | 1.216mg |
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| Histidine | 0.752mg | 0.695mg |
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| Cholesterol | 88mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 13.317g | 1.911g |
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| Omega-3 - DHA | 0g | 0.772g |
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| Omega-3 - EPA | 0g | 0.127g |
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| Omega-3 - DPA | 0g | 0.168g |
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| Monounsaturated Fat | 6.098g | 3.544g |
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| Polyunsaturated fat | 0.462g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
42%
95%
Minerals Daily Need Coverage Score
121%
64%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 1432mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 11.406g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish is cheaper (difference - $3.2)
Which food is richer in minerals?
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is richer in vitamins?
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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.