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  6. Parmesan vs. Egg

Parmesan vs. Egg — In-Depth Nutrition Comparison

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Differences between parmesan and eggs

  • Parmesan has more calcium, phosphorus, zinc, and vitamin B12, while eggs have more copper, choline, and vitamin B5.
  • Eggs' daily need coverage for copper is 218% higher.
  • Eggs contain 17 times less calcium than parmesan. Parmesan contains 853mg of calcium, while eggs contain 50mg.
  • The amount of sodium in eggs is lower.

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

Infographic

Parmesan vs Egg 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%
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%
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%
Contains more IronIron +142.9%
Contains more CopperCopper +4900%
Contains less SodiumSodium -93.1%

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%
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%
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%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

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
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
Contains more Mono. FatMonounsaturated fat +74.9%
Contains less Sat. FatSaturated fat -78.7%
~equal in Polyunsaturated fat ~1.414g

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