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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +55.6%
Contains more Magnesium +57.9%
Contains more Potassium +316%
Contains more Calcium +1580.3%
Contains more Phosphorus +187%
Contains less Sodium -65.6%
Contains more Zinc +251.8%
Contains more Copper +138%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Contains more Iron +55.6%
Contains more Magnesium +57.9%
Contains more Potassium +316%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

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.
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
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 157IU 605IU Parmigiano-Reggiano
Vitamin E 2.38mg 0.17mg Mackerel
Vitamin D 1006IU 15IU Mackerel
Vitamin D 25.2µg 0.4µg Mackerel
Vitamin C 0mg 0mg
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 mg 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 mg 0.24mg Parmigiano-Reggiano
Threonine mg 1.519mg Parmigiano-Reggiano
Isoleucine mg 1.2mg Parmigiano-Reggiano
Leucine mg 2.983mg Parmigiano-Reggiano
Lysine mg 2.459mg Parmigiano-Reggiano
Methionine mg 0.369mg Parmigiano-Reggiano
Phenylalanine mg 1.604mg Parmigiano-Reggiano
Valine mg 1.498mg Parmigiano-Reggiano
Histidine mg 0.752mg Parmigiano-Reggiano
Cholesterol 95mg 88mg Parmigiano-Reggiano
Trans Fat g g
Saturated Fat 7.148g 13.317g 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

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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
212
Mackerel
42
Parmigiano-Reggiano
Mineral Summary Score
114
Mackerel
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
111%
Mackerel
120%
Parmigiano-Reggiano
Carbohydrates
0%
Mackerel
1%
Parmigiano-Reggiano
Fats
116%
Mackerel
92%
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

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. 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.