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Parmigiano-Reggiano vs. Yolk — In-Depth Nutrition Comparison

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How are Parmigiano-Reggiano and Yolk different?

  • Parmigiano-Reggiano is higher in Calcium, and Phosphorus, however, Yolk is richer in Choline, Selenium, Vitamin B5, Folate, Vitamin D, and Vitamin A RAE.
  • Daily need coverage for Cholesterol from Yolk is 332% higher.
  • Parmigiano-Reggiano contains 32 times more Sodium than Yolk. While Parmigiano-Reggiano contains 1529mg of Sodium, Yolk contains only 48mg.

Cheese, parmesan, dry grated, reduced fat and Egg, yolk, raw, fresh are the varieties used in this article.

Infographic

Parmigiano-Reggiano vs Yolk infographic
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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 Calcium +759.7%
Contains more Magnesium +660%
Contains more Phosphorus +86.9%
Contains more Potassium +14.7%
Contains more Zinc +68.3%
Contains more Copper +209.1%
Contains more Manganese +54.5%
Contains more Iron +203.3%
Contains less Sodium -96.9%
Contains more Selenium +216.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Calcium +759.7%
Contains more Magnesium +660%
Contains more Phosphorus +86.9%
Contains more Potassium +14.7%
Contains more Zinc +68.3%
Contains more Copper +209.1%
Contains more Manganese +54.5%
Contains more Iron +203.3%
Contains less Sodium -96.9%
Contains more Selenium +216.4%

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.
:
8
Yolk
Contains more Vitamin B3 +375%
Contains more Vitamin B12 +15.9%
Contains more Vitamin K +142.9%
Contains more Vitamin A +138.3%
Contains more Vitamin E +1417.6%
Contains more Vitamin D +1250%
Contains more Vitamin B1 +506.9%
Contains more Vitamin B5 +820%
Contains more Vitamin B6 +614.3%
Contains more Folate +1360%
Equal in Vitamin B2 - 0.528
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin B3 +375%
Contains more Vitamin B12 +15.9%
Contains more Vitamin K +142.9%
Contains more Vitamin A +138.3%
Contains more Vitamin E +1417.6%
Contains more Vitamin D +1250%
Contains more Vitamin B1 +506.9%
Contains more Vitamin B5 +820%
Contains more Vitamin B6 +614.3%
Contains more Folate +1360%
Equal in Vitamin B2 - 0.528

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26.1%
Contains more Other +372.4%
Contains more Fats +32.7%
Contains more Carbs +162%
Equal in Water - 52.31
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Protein +26.1%
Contains more Other +372.4%
Contains more Fats +32.7%
Contains more Carbs +162%
Equal in Water - 52.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.3%
Contains more Monounsaturated Fat +92.5%
Contains more Polyunsaturated fat +810%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -28.3%
Contains more Monounsaturated Fat +92.5%
Contains more Polyunsaturated fat +810%

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 Yolk
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 ok
Lower in Cholesterol ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Yolk Opinion
Net carbs 1.37g 3.59g Yolk
Protein 20g 15.86g Parmigiano-Reggiano
Fats 20g 26.54g Yolk
Carbs 1.37g 3.59g Yolk
Calories 265kcal 322kcal Yolk
Fructose 0.07g Yolk
Sugar 0g 0.56g Parmigiano-Reggiano
Calcium 1109mg 129mg Parmigiano-Reggiano
Iron 0.9mg 2.73mg Yolk
Magnesium 38mg 5mg Parmigiano-Reggiano
Phosphorus 729mg 390mg Parmigiano-Reggiano
Potassium 125mg 109mg Parmigiano-Reggiano
Sodium 1529mg 48mg Yolk
Zinc 3.87mg 2.3mg Parmigiano-Reggiano
Copper 0.238mg 0.077mg Parmigiano-Reggiano
Manganese 0.085mg 0.055mg Parmigiano-Reggiano
Selenium 17.7µg 56µg Yolk
Vitamin A 605IU 1442IU Yolk
Vitamin A RAE 160µg 381µg Yolk
Vitamin E 0.17mg 2.58mg Yolk
Vitamin D 15IU 218IU Yolk
Vitamin D 0.4µg 5.4µg Yolk
Vitamin B1 0.029mg 0.176mg Yolk
Vitamin B2 0.486mg 0.528mg Yolk
Vitamin B3 0.114mg 0.024mg Parmigiano-Reggiano
Vitamin B5 0.325mg 2.99mg Yolk
Vitamin B6 0.049mg 0.35mg Yolk
Folate 10µg 146µg Yolk
Vitamin B12 2.26µg 1.95µg Parmigiano-Reggiano
Vitamin K 1.7µg 0.7µg Parmigiano-Reggiano
Tryptophan 0.24mg 0.177mg Parmigiano-Reggiano
Threonine 1.519mg 0.687mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.866mg Parmigiano-Reggiano
Leucine 2.983mg 1.399mg Parmigiano-Reggiano
Lysine 2.459mg 1.217mg Parmigiano-Reggiano
Methionine 0.369mg 0.378mg Yolk
Phenylalanine 1.604mg 0.681mg Parmigiano-Reggiano
Valine 1.498mg 0.949mg Parmigiano-Reggiano
Histidine 0.752mg 0.416mg Parmigiano-Reggiano
Cholesterol 88mg 1085mg Parmigiano-Reggiano
Saturated Fat 13.317g 9.551g Yolk
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 6.098g 11.738g Yolk
Polyunsaturated fat 0.462g 4.204g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Yolk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Parmigiano-Reggiano
90%
Yolk
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 1481mg)
Which food is lower in Saturated Fat?
Yolk
Yolk is lower in Saturated Fat (difference - 3.766g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 27)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $2.2)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.56g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 997mg)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.