USDA-derived comparison
Egg Whites vs Parmesan
Parmesan leads for Calcium, Phosphorus and Vitamin B12 per 100g, while Egg Whites holds its own elsewhere.
Who each is for: Choose parmesan for calcium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Egg Whites
Typical serving: 2 egg whites (66g)
5/100
No clear per-100g leads, which is a result in itself.
Full Egg Whites pageParmesan
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 | Egg Whites | Parmesan |
|---|---|---|
| Calories | 52 kcal | 420 kcal |
| Protein | 11 g | 28 g |
| Carbs | 1 g | 14 g |
| Fat | 0 g | 28 g |
| Fiber | 0 g | 0 g |
| Sat fat | 0 g | 15 g |
| Sodium | 166 mg | 1,800 mg |
| Potassium | 163 mg | 180 mg |
| Calcium | 7 mg | 853 mg |
| Iron | 0.1 mg | 0.5 mg |
| Magnesium | 11 mg | 34 mg |
| Zinc | 0 mg | 4.2 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0.5 µg |
| Vitamin B12 | 0.1 µg | 1.4 µg |
| Folate | 4 µg | 6 µg |
Servings differ: 2 egg whites of egg whites is about 66g, 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