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  6. Parmesan vs. Salmon raw

Parmesan vs. Salmon raw — In-Depth Nutrition Comparison

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How are parmesan and salmon raw different?

  • Parmesan is richer in calcium, phosphorus, and zinc, while salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B5, and copper.
  • Parmesan covers your daily need for calcium, 84% more than salmon raw.
  • Parmesan contains 41 times more sodium than salmon raw. Parmesan contains 1804mg of sodium, while salmon raw contains 44mg.

Cheese, parmesan, grated and Fish, salmon, Atlantic, wild, raw types were used in this article.

Infographic

Parmesan vs Salmon raw 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +17.2%
Contains more CalciumCalcium +7008.3%
Contains more ZincZinc +556.3%
Contains more PhosphorusPhosphorus +213.5%
Contains more ManganeseManganese +343.8%
Contains more PotassiumPotassium +172.2%
Contains more IronIron +63.3%
Contains more CopperCopper +525%
Contains less SodiumSodium -97.6%
~equal in Selenium ~36.5µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +2083.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +769.2%
Contains more Vitamin B3Vitamin B3 +9725%
Contains more Vitamin B5Vitamin B5 +269.8%
Contains more Vitamin B6Vitamin B6 +909.9%
Contains more Vitamin B12Vitamin B12 +127.1%
Contains more FolateFolate +316.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.38mg

All nutrients comparison - raw data values

Nutrient Parmesan Salmon raw DV% diff.
Calcium 853mg 12mg 84%
Sodium 1804mg 44mg 77%
Vitamin B12 1.4µg 3.18µg 74%
Saturated fat 15.371g 0.981g 65%
Phosphorus 627mg 200mg 61%
Vitamin B6 0.081mg 0.818mg 57%
Vitamin B3 0.08mg 7.86mg 49%
Fats 27.84g 6.34g 33%
Zinc 4.2mg 0.64mg 32%
Vitamin A 262µg 12µg 28%
Vitamin B5 0.45mg 1.664mg 24%
Copper 0.04mg 0.25mg 23%
Protein 28.42g 19.84g 17%
Vitamin B1 0.026mg 0.226mg 17%
Calories 420kcal 142kcal 14%
Monounsaturated fat 7.13g 2.103g 13%
Cholesterol 86mg 55mg 10%
Potassium 180mg 490mg 9%
Polyunsaturated fat 1.386g 2.539g 8%
Carbs 13.91g 0g 5%
Folate 6µg 25µg 5%
Iron 0.49mg 0.8mg 4%
Vitamin E 0.53mg 4%
Selenium 34.4µg 36.5µg 4%
Vitamin D* 21 IU 3%
Vitamin D 0.5µg 3%
Choline 14.1mg 3%
Manganese 0.071mg 0.016mg 2%
Vitamin B2 0.358mg 0.38mg 2%
Magnesium 34mg 29mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 6.8g 14g N/A
Calories per 10 g protein 148kcal 72kcal N/A
Weight per 100 calories 24g 70g N/A
Unsaturated / Saturated Fat ratio 0.55 4.7 N/A
Net carbs 13.91g 0g N/A
Sugar 0.07g N/A
Trans fat 0.876g N/A
Tryptophan 0.383mg 0.222mg 0%
Threonine 1.075mg 0.87mg 0%
Isoleucine 1.455mg 0.914mg 0%
Leucine 2.747mg 1.613mg 0%
Lysine 2.201mg 1.822mg 0%
Methionine 0.751mg 0.587mg 0%
Phenylalanine 1.538mg 0.775mg 0%
Valine 1.865mg 1.022mg 0%
Histidine 0.806mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0.287g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +43.2%
Contains more FatsFats +339.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35%
Contains more WaterWater +202.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +239%
Contains less Sat. FatSaturated fat -93.6%
Contains more Poly. FatPolyunsaturated fat +83.2%

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.