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  6. Mackerel vs. Parmigiano-Reggiano

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

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The main differences between Mackerel and Parmigiano-Reggiano

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, and Vitamin B6, however, Parmigiano-Reggiano has more Calcium, Phosphorus, Zinc, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Mackerel is 406% higher.
  • Parmigiano-Reggiano has 67 times less Vitamin D than Mackerel. Mackerel has 1006IU of Vitamin D, while Parmigiano-Reggiano has 15IU.
  • Parmigiano-Reggiano is lower in Sodium.

Food types used in this article are Fish, mackerel, salted and Cheese, parmesan, dry grated, reduced fat.

Infographic

Mackerel 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mackerel
Mackerel
4
:
6
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Iron +55.6%
Contains more Magnesium +57.9%
Contains more Potassium +316%
Contains more Selenium +314.7%
Contains more Calcium +1580.3%
Contains more Phosphorus +187%
Contains less Sodium -65.6%
Contains more Zinc +251.8%
Contains more Copper +138%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Iron +55.6%
Contains more Magnesium +57.9%
Contains more Potassium +316%
Contains more Selenium +314.7%
Contains more Calcium +1580.3%
Contains more Phosphorus +187%
Contains less Sodium -65.6%
Contains more Zinc +251.8%
Contains more Copper +138%

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.
Mackerel
Mackerel
7
:
4
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Vitamin E +1300%
Contains more Vitamin D +6200%
Contains more Vitamin B3 +2794.7%
Contains more Vitamin B6 +736.7%
Contains more Folate +50%
Contains more Vitamin B12 +431%
Contains more Vitamin K +358.8%
Contains more Vitamin A +285.4%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +155.8%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Parmigiano-Reggiano
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 +1300%
Contains more Vitamin D +6200%
Contains more Vitamin B3 +2794.7%
Contains more Vitamin B6 +736.7%
Contains more Folate +50%
Contains more Vitamin B12 +431%
Contains more Vitamin K +358.8%
Contains more Vitamin A +285.4%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +155.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Fats +25.5%
Contains more Other +66.9%
Contains more Carbs +∞%
Contains more Water +17.7%
Equal in Protein - 20
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Fats +25.5%
Contains more Other +66.9%
Contains more Carbs +∞%
Contains more Water +17.7%
Equal in Protein - 20

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
3
:
0
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains less Saturated Fat -46.3%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +1244.2%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -46.3%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +1244.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Parmigiano-Reggiano
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Parmigiano-Reggiano Opinion
Net carbs 0g 1.37g Parmigiano-Reggiano
Protein 18.5g 20g Parmigiano-Reggiano
Fats 25.1g 20g Mackerel
Carbs 0g 1.37g Parmigiano-Reggiano
Calories 305kcal 265kcal Mackerel
Calcium 66mg 1109mg Parmigiano-Reggiano
Iron 1.4mg 0.9mg Mackerel
Magnesium 60mg 38mg Mackerel
Phosphorus 254mg 729mg Parmigiano-Reggiano
Potassium 520mg 125mg Mackerel
Sodium 4450mg 1529mg Parmigiano-Reggiano
Zinc 1.1mg 3.87mg Parmigiano-Reggiano
Copper 0.1mg 0.238mg Parmigiano-Reggiano
Manganese 0.085mg Parmigiano-Reggiano
Selenium 73.4µg 17.7µg Mackerel
Vitamin A 157IU 605IU Parmigiano-Reggiano
Vitamin A RAE 47µg 160µg Parmigiano-Reggiano
Vitamin E 2.38mg 0.17mg Mackerel
Vitamin D 1006IU 15IU Mackerel
Vitamin D 25.2µg 0.4µg Mackerel
Vitamin B1 0.02mg 0.029mg Parmigiano-Reggiano
Vitamin B2 0.19mg 0.486mg Parmigiano-Reggiano
Vitamin B3 3.3mg 0.114mg Mackerel
Vitamin B5 0.325mg Parmigiano-Reggiano
Vitamin B6 0.41mg 0.049mg Mackerel
Folate 15µg 10µg Mackerel
Vitamin B12 12µg 2.26µg Mackerel
Vitamin K 7.8µg 1.7µg Mackerel
Tryptophan 0.24mg Parmigiano-Reggiano
Threonine 1.519mg Parmigiano-Reggiano
Isoleucine 1.2mg Parmigiano-Reggiano
Leucine 2.983mg Parmigiano-Reggiano
Lysine 2.459mg Parmigiano-Reggiano
Methionine 0.369mg Parmigiano-Reggiano
Phenylalanine 1.604mg Parmigiano-Reggiano
Valine 1.498mg Parmigiano-Reggiano
Histidine 0.752mg Parmigiano-Reggiano
Cholesterol 95mg 88mg Parmigiano-Reggiano
Saturated Fat 7.148g 13.317g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 6.098g Mackerel
Polyunsaturated fat 6.21g 0.462g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
212%
Mackerel
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
131%
Mackerel
121%
Parmigiano-Reggiano

Comparison summary

Which food contains less Sodium?
Parmigiano-Reggiano
Parmigiano-Reggiano contains less Sodium (difference - 2921mg)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 7mg)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $3.8)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 6.169g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.