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

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Summary of differences between eggs and parmigiano-Reggiano

  • Eggs have more copper, choline, and selenium; however, parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B12, and zinc.
  • Eggs cover your daily need for copper, 196% more than parmigiano-Reggiano.
  • Eggs have 14 times more choline than parmigiano-Reggiano. While eggs have 293.8mg of choline, parmigiano-Reggiano has only 20.7mg.
  • Parmigiano-Reggiano has less cholesterol.
  • The glycemic index of parmigiano-Reggiano is higher.

These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Cheese, parmesan, dry grated, reduced fat.

Infographic

Egg vs Parmigiano-Reggiano 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more IronIron +32.2%
Contains more CopperCopper +740.3%
Contains less SodiumSodium -91.9%
Contains more SeleniumSelenium +74%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +2118%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +323.8%
Contains more ManganeseManganese +226.9%
~equal in Potassium ~125mg

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.
Egg
Egg
7
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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%
Contains more Vitamin EVitamin E +505.9%
Contains more Vitamin DVitamin D +450%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B5Vitamin B5 +330.2%
Contains more Vitamin B6Vitamin B6 +146.9%
Contains more FolateFolate +340%
Contains more CholineCholine +1319.3%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B12Vitamin B12 +103.6%
Contains more Vitamin KVitamin K +466.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~160µg
~equal in Vitamin B2 ~0.486mg

All nutrients comparison - raw data values

Nutrient Egg Parmigiano-Reggiano DV% diff.
Copper 2mg 0.238mg 196%
Calcium 50mg 1109mg 106%
Cholesterol 373mg 88mg 95%
Phosphorus 172mg 729mg 80%
Sodium 124mg 1529mg 61%
Choline 293.8mg 20.7mg 50%
Vitamin B12 1.11µg 2.26µg 48%
Saturated fat 3.267g 13.317g 46%
Zinc 1.05mg 3.87mg 26%
Selenium 30.8µg 17.7µg 24%
Vitamin B5 1.398mg 0.325mg 21%
Protein 12.58g 20g 15%
Fats 10.61g 20g 14%
Vitamin D 87IU 15IU 9%
Folate 44µg 10µg 9%
Vitamin D 2.2µg 0.4µg 9%
Magnesium 10mg 38mg 7%
Vitamin B6 0.121mg 0.049mg 6%
Vitamin E 1.03mg 0.17mg 6%
Polyunsaturated fat 1.414g 0.462g 6%
Calories 155kcal 265kcal 6%
Monounsaturated fat 4.077g 6.098g 5%
Iron 1.19mg 0.9mg 4%
Manganese 0.026mg 0.085mg 3%
Vitamin B1 0.066mg 0.029mg 3%
Vitamin B2 0.513mg 0.486mg 2%
Vitamin K 0.3µg 1.7µg 1%
Vitamin A 149µg 160µg 1%
Carbs 1.12g 1.37g 0%
Net carbs 1.12g 1.37g N/A
Potassium 126mg 125mg 0%
Sugar 1.12g 0g N/A
Vitamin B3 0.064mg 0.114mg 0%
Tryptophan 0.153mg 0.24mg 0%
Threonine 0.604mg 1.519mg 0%
Isoleucine 0.686mg 1.2mg 0%
Leucine 1.075mg 2.983mg 0%
Lysine 0.904mg 2.459mg 0%
Methionine 0.392mg 0.369mg 0%
Phenylalanine 0.668mg 1.604mg 0%
Valine 0.767mg 1.498mg 0%
Histidine 0.298mg 0.752mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more WaterWater +47.5%
Contains more ProteinProtein +59%
Contains more FatsFats +88.5%
Contains more CarbsCarbs +22.3%
Contains more OtherOther +650.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Poly. FatPolyunsaturated fat +206.1%
Contains more Mono. FatMonounsaturated fat +49.6%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.