USDA-derived comparison
Eggs vs Parmesan
Eggs leads for Vitamin E, Folate and Iron; Parmesan answers with Calcium, Phosphorus and Vitamin B12.
Who each is for: Choose eggs for vitamin E and folate. Choose parmesan for calcium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Eggs
Typical serving: 2 eggs (100g)
18/100
Parmesan
Typical serving: 2 tbsp, grated (10g)
28/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Eggs | Parmesan |
|---|---|---|
| Calories | 143 kcal | 420 kcal |
| Protein | 13 g | 28 g |
| Carbs | 1 g | 14 g |
| Fat | 10 g | 28 g |
| Fiber | 0 g | 0 g |
| Sat fat | 3 g | 15 g |
| Sodium | 142 mg | 1,800 mg |
| Potassium | 138 mg | 180 mg |
| Calcium | 56 mg | 853 mg |
| Iron | 1.8 mg | 0.5 mg |
| Magnesium | 12 mg | 34 mg |
| Zinc | 1.3 mg | 4.2 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 2 µg | 0.5 µg |
| Vitamin B12 | 0.9 µg | 1.4 µg |
| Folate | 47 µg | 6 µg |
Servings differ: 2 eggs of eggs is about 100g, 2 tbsp, grated of parmesan about 10g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate