Parmesan vs. Caviar — In-Depth Nutrition Comparison

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The main differences between parmesan and caviar

Parmesan has more calcium and phosphorus; however, caviar has more vitamin B12, iron, choline, magnesium, vitamin B5, and selenium.
Daily need coverage for vitamin B12 for caviar is 775% higher.
Caviar has 4 times less saturated fat than parmesan. Parmesan has 15.371g of saturated fat, while caviar has 4.06g.

Food types used in this article are Cheese, parmesan, grated and Fish, caviar, black, and red, granular.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Parmesan

Caviar

Contains more CalciumCalcium	+210.2%
Contains more ZincZinc	+342.1%
Contains more PhosphorusPhosphorus	+76.1%
Contains more ManganeseManganese	+42%

Contains more MagnesiumMagnesium	+782.4%
Contains more IronIron	+2324.5%
Contains more CopperCopper	+175%
Contains less SodiumSodium	-16.9%
Contains more SeleniumSelenium	+90.4%

~equal in Potassium ~181mg

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.

Parmesan

Caviar

Contains more Vitamin KVitamin K

+183.3%

Contains more Vitamin DVitamin D	+480%
Contains more Vitamin EVitamin E	+256.6%
Contains more Vitamin B1Vitamin B1	+630.8%
Contains more Vitamin B2Vitamin B2	+73.2%
Contains more Vitamin B3Vitamin B3	+50%
Contains more Vitamin B5Vitamin B5	+677.8%
Contains more Vitamin B6Vitamin B6	+295.1%
Contains more Vitamin B12Vitamin B12	+1328.6%
Contains more FolateFolate	+733.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~271µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.4µg	20µg	775%
Cholesterol	86mg	588mg	167%
Iron	0.49mg	11.88mg	142%
Choline	14.1mg	490.9mg	87%
Magnesium	34mg	300mg	63%
Vitamin B5	0.45mg	3.5mg	61%
Calcium	853mg	275mg	58%
Selenium	34.4µg	65.5µg	57%
Saturated fat	15.371g	4.06g	51%
Polyunsaturated fat	1.386g	7.405g	40%
Phosphorus	627mg	356mg	39%
Zinc	4.2mg	0.95mg	30%
Vitamin B2	0.358mg	0.62mg	20%
Vitamin B6	0.081mg	0.32mg	18%
Fats	27.84g	17.9g	15%
Vitamin B1	0.026mg	0.19mg	14%
Sodium	1804mg	1500mg	13%
Vitamin D*	21 IU	117 IU	12%
Vitamin D	0.5µg	2.9µg	12%
Folate	6µg	50µg	11%
Vitamin E	0.53mg	1.89mg	9%
Calories	420kcal	264kcal	8%
Protein	28.42g	24.6g	8%
Copper	0.04mg	0.11mg	8%
Monounsaturated fat	7.13g	4.631g	6%
Carbs	13.91g	4g	3%
Vitamin A	262µg	271µg	1%
Manganese	0.071mg	0.05mg	1%
Vitamin K	1.7µg	0.6µg	1%
Protein per 100 calories	6.8g	9.3g	N/A
Calories per 10 g protein	148kcal	107kcal	N/A
Weight per 100 calories	24g	38g	N/A
Unsaturated / Saturated Fat ratio	0.55	3	N/A
Net carbs	13.91g	4g	N/A
Potassium	180mg	181mg	0%
Sugar	0.07g	0g	N/A
Vitamin B3	0.08mg	0.12mg	0%
Trans fat	0.876g		N/A
Tryptophan	0.383mg	0.323mg	0%
Threonine	1.075mg	1.263mg	0%
Isoleucine	1.455mg	1.035mg	0%
Leucine	2.747mg	2.133mg	0%
Lysine	2.201mg	1.834mg	0%
Methionine	0.751mg	0.646mg	0%
Phenylalanine	1.538mg	1.071mg	0%
Valine	1.865mg	1.263mg	0%
Histidine	0.806mg	0.649mg	0%
Omega-3 - EPA	0g	2.741g	N/A
Omega-3 - DHA	0g	3.8g	N/A
Omega-3 - ALA	0.102g		N/A
Omega-3 - DPA	0.015g	0.229g	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