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Egg vs Parmigiano-Reggiano - In-Depth Nutrition Comparison

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Summary of differences between Egg and Parmigiano-Reggiano

  • Egg has more Copper, Choline, and Selenium, however Parmigiano-Reggiano is higher in Calcium, Phosphorus, Vitamin B12, and Zinc.
  • Egg covers your daily need of Copper 196% more than Parmigiano-Reggiano.
  • Egg has 14 times more Choline than Parmigiano-Reggiano. While Egg has 293.8mg of Choline, Parmigiano-Reggiano has only 20.7mg.
  • Parmigiano-Reggiano has less Cholesterol.

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +32.2%
Contains less Sodium -91.9%
Contains more Copper +740.3%
Contains more Calcium +2118%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Equal in Potassium - 125
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Contains more Iron +32.2%
Contains less Sodium -91.9%
Contains more Copper +740.3%
Contains more Calcium +2118%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Equal in Potassium - 125

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
7
:
Contains more Vitamin E +505.9%
Contains more Vitamin D +450%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B5 +330.2%
Contains more Vitamin B6 +146.9%
Contains more Folate +340%
Contains more Vitamin A +16.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +103.6%
Contains more Vitamin K +466.7%
Equal in Vitamin B2 - 0.486
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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%
Contains more Vitamin E +505.9%
Contains more Vitamin D +450%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B5 +330.2%
Contains more Vitamin B6 +146.9%
Contains more Folate +340%
Contains more Vitamin A +16.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +103.6%
Contains more Vitamin K +466.7%
Equal in Vitamin B2 - 0.486

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Parmigiano-Reggiano
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Parmigiano-Reggiano Opinion
Net carbs 1.12g 1.37g Parmigiano-Reggiano
Protein 12.58g 20g Parmigiano-Reggiano
Fats 10.61g 20g Parmigiano-Reggiano
Carbs 1.12g 1.37g Parmigiano-Reggiano
Calories 155kcal 265kcal Parmigiano-Reggiano
Starch g g
Fructose g g
Sugar 1.12g 0g Parmigiano-Reggiano
Fiber 0g 0g
Calcium 50mg 1109mg Parmigiano-Reggiano
Iron 1.19mg 0.9mg Egg
Magnesium 10mg 38mg Parmigiano-Reggiano
Phosphorus 172mg 729mg Parmigiano-Reggiano
Potassium 126mg 125mg Egg
Sodium 124mg 1529mg Egg
Zinc 1.05mg 3.87mg Parmigiano-Reggiano
Copper 2mg 0.238mg Egg
Vitamin A 520IU 605IU Parmigiano-Reggiano
Vitamin E 1.03mg 0.17mg Egg
Vitamin D 87IU 15IU Egg
Vitamin D 2.2µg 0.4µg Egg
Vitamin C 0mg 0mg
Vitamin B1 0.066mg 0.029mg Egg
Vitamin B2 0.513mg 0.486mg Egg
Vitamin B3 0.064mg 0.114mg Parmigiano-Reggiano
Vitamin B5 1.398mg 0.325mg Egg
Vitamin B6 0.121mg 0.049mg Egg
Folate 44µg 10µg Egg
Vitamin B12 1.11µg 2.26µg Parmigiano-Reggiano
Vitamin K 0.3µg 1.7µg Parmigiano-Reggiano
Tryptophan 0.153mg 0.24mg Parmigiano-Reggiano
Threonine 0.604mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.686mg 1.2mg Parmigiano-Reggiano
Leucine 1.075mg 2.983mg Parmigiano-Reggiano
Lysine 0.904mg 2.459mg Parmigiano-Reggiano
Methionine 0.392mg 0.369mg Egg
Phenylalanine 0.668mg 1.604mg Parmigiano-Reggiano
Valine 0.767mg 1.498mg Parmigiano-Reggiano
Histidine 0.298mg 0.752mg Parmigiano-Reggiano
Cholesterol 373mg 88mg Parmigiano-Reggiano
Trans Fat g g
Saturated Fat 3.267g 13.317g Egg
Monounsaturated Fat 4.077g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 1.414g 0.462g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
42
Parmigiano-Reggiano
Mineral Summary Score
108
Egg
138
Parmigiano-Reggiano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Egg
120%
Parmigiano-Reggiano
Carbohydrates
1%
Egg
1%
Parmigiano-Reggiano
Fats
49%
Egg
92%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 285mg)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1405mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 10.05g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2.2)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.