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Sardine vs Parmigiano-Reggiano - In-Depth Nutrition Comparison

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Important differences between Sardine and Parmigiano-Reggiano

  • Sardine has more Vitamin B12, Selenium, Vitamin B3, Vitamin D, and Iron, however Parmigiano-Reggiano has more Calcium, Phosphorus, and Zinc.
  • Sardine's daily need coverage for Vitamin B12 is 278% more.
  • Sardine has 46 times more Vitamin B3 than Parmigiano-Reggiano. Sardine has 5.245mg of Vitamin B3, while Parmigiano-Reggiano has 0.114mg.
  • Sardine is lower in Sodium.

The food varieties used in the comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cheese, parmesan, dry grated, reduced fat.

Infographic

Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +224.4%
Contains more Potassium +217.6%
Contains less Sodium -79.9%
Contains more Calcium +190.3%
Contains more Phosphorus +48.8%
Contains more Zinc +195.4%
Contains more Copper +28%
Equal in Magnesium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Contains more Iron +224.4%
Contains more Potassium +217.6%
Contains less Sodium -79.9%
Contains more Calcium +190.3%
Contains more Phosphorus +48.8%
Contains more Zinc +195.4%
Contains more Copper +28%
Equal in Magnesium - 38

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 +1100%
Contains more Vitamin D +1100%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +4500.9%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +240.8%
Contains more Vitamin B12 +295.6%
Contains more Vitamin K +52.9%
Contains more Vitamin A +460.2%
Contains more Vitamin B2 +114.1%
Equal in Folate - 10
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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 +1100%
Contains more Vitamin D +1100%
Contains more Vitamin B1 +175.9%
Contains more Vitamin B3 +4500.9%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +240.8%
Contains more Vitamin B12 +295.6%
Contains more Vitamin K +52.9%
Contains more Vitamin A +460.2%
Contains more Vitamin B2 +114.1%
Equal in Folate - 10

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.
Sardine Parmigiano-Reggiano
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sardine Parmigiano-Reggiano Opinion
Net carbs 0g 1.37g Parmigiano-Reggiano
Protein 24.62g 20g Sardine
Fats 11.45g 20g Parmigiano-Reggiano
Carbs 0g 1.37g Parmigiano-Reggiano
Calories 208kcal 265kcal Parmigiano-Reggiano
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 382mg 1109mg Parmigiano-Reggiano
Iron 2.92mg 0.9mg Sardine
Magnesium 39mg 38mg Sardine
Phosphorus 490mg 729mg Parmigiano-Reggiano
Potassium 397mg 125mg Sardine
Sodium 307mg 1529mg Sardine
Zinc 1.31mg 3.87mg Parmigiano-Reggiano
Copper 0.186mg 0.238mg Parmigiano-Reggiano
Vitamin A 108IU 605IU Parmigiano-Reggiano
Vitamin E 2.04mg 0.17mg Sardine
Vitamin D 193IU 15IU Sardine
Vitamin D 4.8µg 0.4µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.08mg 0.029mg Sardine
Vitamin B2 0.227mg 0.486mg Parmigiano-Reggiano
Vitamin B3 5.245mg 0.114mg Sardine
Vitamin B5 0.642mg 0.325mg Sardine
Vitamin B6 0.167mg 0.049mg Sardine
Folate 10µg 10µg
Vitamin B12 8.94µg 2.26µg Sardine
Vitamin K 2.6µg 1.7µg Sardine
Tryptophan 0.276mg 0.24mg Sardine
Threonine 1.079mg 1.519mg Parmigiano-Reggiano
Isoleucine 1.134mg 1.2mg Parmigiano-Reggiano
Leucine 2.001mg 2.983mg Parmigiano-Reggiano
Lysine 2.26mg 2.459mg Parmigiano-Reggiano
Methionine 0.729mg 0.369mg Sardine
Phenylalanine 0.961mg 1.604mg Parmigiano-Reggiano
Valine 1.268mg 1.498mg Parmigiano-Reggiano
Histidine 0.725mg 0.752mg Parmigiano-Reggiano
Cholesterol 142mg 88mg Parmigiano-Reggiano
Trans Fat g g
Saturated Fat 1.528g 13.317g Sardine
Monounsaturated Fat 3.869g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 5.148g 0.462g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
131
Sardine
42
Parmigiano-Reggiano
Mineral Summary Score
79
Sardine
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
148%
Sardine
120%
Parmigiano-Reggiano
Carbohydrates
0%
Sardine
1%
Parmigiano-Reggiano
Fats
53%
Sardine
92%
Parmigiano-Reggiano

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 1222mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 11.789g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 54mg)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $3.8)
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.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.