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  6. Egg vs. Parmesan

Egg vs. Parmesan — In-Depth Nutrition Comparison

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Differences between eggs and parmesan

  • Eggs have more copper, choline, and vitamin B5, while parmesan has more calcium, phosphorus, zinc, and vitamin B12.
  • Eggs' daily need coverage for copper is 218% higher.
  • Parmesan contains 21 times less choline than eggs. Eggs contain 293.8mg of choline, while parmesan contains 14.1mg.
  • The amount of cholesterol in parmesan is lower.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Cheese, parmesan, grated.

Infographic

Egg vs Parmesan 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.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more IronIron +142.9%
Contains more CopperCopper +4900%
Contains less SodiumSodium -93.1%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +1606%
Contains more PotassiumPotassium +42.9%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +264.5%
Contains more ManganeseManganese +173.1%
Contains more SeleniumSelenium +11.7%

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.
Egg
Egg
7
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
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%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin EVitamin E +94.3%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +49.4%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +75.8%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B12Vitamin B12 +26.1%
Contains more Vitamin KVitamin K +466.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Parmesan DV% diff.
Copper 2mg 0.04mg 218%
Cholesterol 373mg 86mg 96%
Calcium 50mg 853mg 80%
Sodium 124mg 1804mg 73%
Phosphorus 172mg 627mg 65%
Saturated fat 3.267g 15.371g 55%
Choline 293.8mg 14.1mg 51%
Protein 12.58g 28.42g 32%
Zinc 1.05mg 4.2mg 29%
Fats 10.61g 27.84g 27%
Vitamin B5 1.398mg 0.45mg 19%
Calories 155kcal 420kcal 13%
Vitamin A 149µg 262µg 13%
Vitamin B2 0.513mg 0.358mg 12%
Vitamin B12 1.11µg 1.4µg 12%
Folate 44µg 6µg 10%
Vitamin D 2.2µg 0.5µg 9%
Iron 1.19mg 0.49mg 9%
Vitamin D* 87 IU 21 IU 8%
Monounsaturated fat 4.077g 7.13g 8%
Selenium 30.8µg 34.4µg 7%
Magnesium 10mg 34mg 6%
Carbs 1.12g 13.91g 4%
Vitamin E 1.03mg 0.53mg 3%
Vitamin B1 0.066mg 0.026mg 3%
Vitamin B6 0.121mg 0.081mg 3%
Potassium 126mg 180mg 2%
Manganese 0.026mg 0.071mg 2%
Vitamin K 0.3µg 1.7µg 1%
Protein per 100 calories 8.1g 6.8g N/A
Calories per 10 g protein 123kcal 148kcal N/A
Weight per 100 calories 65g 24g N/A
Unsaturated / Saturated Fat ratio 1.7 0.55 N/A
Net carbs 1.12g 13.91g N/A
Sugar 1.12g 0.07g N/A
Vitamin B3 0.064mg 0.08mg 0%
Trans fat 0.876g N/A
Polyunsaturated fat 1.414g 1.386g 0%
Tryptophan 0.153mg 0.383mg 0%
Threonine 0.604mg 1.075mg 0%
Isoleucine 0.686mg 1.455mg 0%
Leucine 1.075mg 2.747mg 0%
Lysine 0.904mg 2.201mg 0%
Methionine 0.392mg 0.751mg 0%
Phenylalanine 0.668mg 1.538mg 0%
Valine 0.767mg 1.865mg 0%
Histidine 0.298mg 0.806mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g 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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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
Contains more WaterWater +229.4%
Contains more ProteinProtein +125.9%
Contains more FatsFats +162.4%
Contains more CarbsCarbs +1142%
Contains more OtherOther +571%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +74.9%
~equal in Polyunsaturated fat ~1.386g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.