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  6. Pacific saury raw vs. Parmigiano-Reggiano

Pacific saury raw vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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What are the main differences between pacific saury raw and parmigiano-Reggiano?

  • Pacific saury raw is richer in vitamin D and vitamin B3, yet parmigiano-Reggiano is richer in calcium, phosphorus, vitamin B2, zinc, and copper.
  • Parmigiano-Reggiano's daily need coverage for calcium is 105% higher.
  • Pacific saury raw has 20 times more vitamin B3 than parmigiano-Reggiano. Pacific saury raw has 2.3mg of vitamin B3, while parmigiano-Reggiano has 0.114mg.
  • Pacific saury raw contains less cholesterol.
  • Pacific saury raw has a lower glycemic index than parmigiano-Reggiano.

We used Fish, pike, northern, raw and Cheese, parmesan, dry grated, reduced fat types in this comparison.

Infographic

Pacific saury raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 PotassiumPotassium +107.2%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +182.4%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +1845.6%
Contains more IronIron +63.6%
Contains more CopperCopper +366.7%
Contains more ZincZinc +477.6%
Contains more PhosphorusPhosphorus +231.4%
Contains more SeleniumSelenium +40.5%

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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin DVitamin D +525%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +1917.5%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more FolateFolate +50%
Contains more CholineCholine +214%
Contains more Vitamin AVitamin A +661.9%
Contains more Vitamin B2Vitamin B2 +671.4%
Contains more Vitamin B12Vitamin B12 +13%
Contains more Vitamin KVitamin K +1600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +56%
Contains more FatsFats +2798.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +610.6%
~equal in Protein ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -99.1%
Contains more Mono. FatMonounsaturated fat +3784.1%
Contains more Poly. FatPolyunsaturated fat +128.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Parmigiano-Reggiano
Rich in minerals 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 vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Parmigiano-Reggiano DV% diff.
Calcium 57mg 1109mg 105%
Phosphorus 220mg 729mg 73%
Sodium 39mg 1529mg 65%
Saturated fat 0.118g 13.317g 60%
Vitamin B2 0.063mg 0.486mg 33%
Fats 0.69g 20g 30%
Zinc 0.67mg 3.87mg 29%
Copper 0.051mg 0.238mg 21%
Cholesterol 39mg 88mg 16%
Vitamin A 21µg 160µg 15%
Monounsaturated fat 0.157g 6.098g 15%
Vitamin B3 2.3mg 0.114mg 14%
Vitamin D 2.5µg 0.4µg 11%
Vitamin D 99IU 15IU 11%
Vitamin B12 2µg 2.26µg 11%
Selenium 12.6µg 17.7µg 9%
Vitamin B5 0.75mg 0.325mg 9%
Calories 88kcal 265kcal 9%
Choline 65mg 20.7mg 8%
Manganese 0.24mg 0.085mg 7%
Vitamin B6 0.117mg 0.049mg 5%
Vitamin C 3.8mg 0mg 4%
Iron 0.55mg 0.9mg 4%
Potassium 259mg 125mg 4%
Polyunsaturated fat 0.202g 0.462g 2%
Vitamin B1 0.058mg 0.029mg 2%
Magnesium 31mg 38mg 2%
Protein 19.26g 20g 1%
Vitamin K 0.1µg 1.7µg 1%
Folate 15µg 10µg 1%
Carbs 0g 1.37g 0%
Net carbs 0g 1.37g N/A
Vitamin E 0.2mg 0.17mg 0%
Tryptophan 0.216mg 0.24mg 0%
Threonine 0.844mg 1.519mg 0%
Isoleucine 0.887mg 1.2mg 0%
Leucine 1.565mg 2.983mg 0%
Lysine 1.768mg 2.459mg 0%
Methionine 0.57mg 0.369mg 0%
Phenylalanine 0.752mg 1.604mg 0%
Valine 0.992mg 1.498mg 0%
Histidine 0.567mg 0.752mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Parmigiano-Reggiano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
32%
Pacific saury raw
121%
Parmigiano-Reggiano

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 1490mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 13.199g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3.2)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.