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.
- The glycemic index of parmigiano-Reggiano is higher.
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 more CalciumCalcium | +18383.3% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +417.4% |
| Contains more ZincZinc | +396.2% |
| Contains more PhosphorusPhosphorus | +139.8% |
| Contains more ManganeseManganese | +553.8% |
| Contains more PotassiumPotassium | +299.2% |
| Contains less SodiumSodium | -93.7% |
| Contains more SeleniumSelenium | +287% |
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 | +272.1% |
| Contains more Vitamin B2Vitamin B2 | +671.4% |
| Contains more Vitamin B12Vitamin B12 | +39.5% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin EVitamin E | +1317.6% |
| Contains more Vitamin DVitamin D | +4050% |
| Contains more Vitamin B1Vitamin B1 | +206.9% |
| Contains more Vitamin B3Vitamin B3 | +8017.5% |
| Contains more Vitamin B5Vitamin B5 | +28.3% |
| Contains more Vitamin B6Vitamin B6 | +1155.1% |
| Contains more CholineCholine | +274.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1109mg | 6mg | 110% |
| Selenium | 17.7µg | 68.5µg | 92% |
| Vitamin D | 15IU | 666IU | 81% |
| Vitamin D | 0.4µg | 16.6µg | 81% |
| Sodium | 1529mg | 97mg | 62% |
| Phosphorus | 729mg | 304mg | 61% |
| Vitamin B3 | 0.114mg | 9.254mg | 57% |
| Saturated fat | 13.317g | 1.911g | 52% |
| Vitamin B6 | 0.049mg | 0.615mg | 44% |
| Vitamin B2 | 0.486mg | 0.063mg | 33% |
| Zinc | 3.87mg | 0.78mg | 28% |
| Vitamin B12 | 2.26µg | 1.62µg | 27% |
| Copper | 0.238mg | 0.046mg | 21% |
| Fats | 20g | 7.93g | 19% |
| Vitamin E | 0.17mg | 2.41mg | 15% |
| Vitamin A | 160µg | 43µg | 13% |
| Potassium | 125mg | 499mg | 11% |
| Choline | 20.7mg | 77.5mg | 10% |
| Protein | 20g | 23.45g | 7% |
| Iron | 0.9mg | 0.45mg | 6% |
| Monounsaturated fat | 6.098g | 3.544g | 6% |
| Polyunsaturated fat | 0.462g | 1.368g | 6% |
| Vitamin B1 | 0.029mg | 0.089mg | 5% |
| Calories | 265kcal | 172kcal | 5% |
| Manganese | 0.085mg | 0.013mg | 3% |
| Cholesterol | 88mg | 78mg | 3% |
| Vitamin B5 | 0.325mg | 0.417mg | 2% |
| Folate | 10µg | 2µg | 2% |
| Vitamin K | 1.7µg | 0.1µg | 1% |
| Magnesium | 38mg | 35mg | 1% |
| Carbs | 1.37g | 0g | 0% |
| Net carbs | 1.37g | 0g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.24mg | 0.265mg | 0% |
| Threonine | 1.519mg | 1.035mg | 0% |
| Isoleucine | 1.2mg | 1.088mg | 0% |
| Leucine | 2.983mg | 1.919mg | 0% |
| Lysine | 2.459mg | 2.168mg | 0% |
| Methionine | 0.369mg | 0.699mg | 0% |
| Phenylalanine | 1.604mg | 0.922mg | 0% |
| Valine | 1.498mg | 1.216mg | 0% |
| Histidine | 0.752mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 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:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +152.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +2130.6% |
| Contains more ProteinProtein | +17.3% |
| Contains more WaterWater | +34.9% |
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
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains more Mono. FatMonounsaturated fat | +72.1% |
| Contains less Sat. FatSaturated fat | -85.6% |
| Contains more Poly. FatPolyunsaturated fat | +196.1% |
