Eggplant parmigiana vs harira: which is healthier?
They are about equally nutrient-dense: eggplant parmigiana scores 39/100 and harira 39/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Eggplant parmigiana
181 kcal per 100 g. 1 portion: 280 g
Harira
76 kcal per 100 g. 1 bowl: 300 g
Which to pick for your goal
- Fewer caloriesHarira181 vs 76 kcal per 100 g
- More proteinEggplant parmigiana6.3 vs 3.6 g per 100 g
- More fiberEggplant parmigiana2.7 vs 1.6 g per 100 g
- Less sugarHarira4.2 vs 1.3 g per 100 g
- More potassiumEggplant parmigiana292 vs 127 mg per 100 g
- Less saturated fatHarira4.2 vs 1.3 g per 100 g
Nutrition side by side
| Nutrient | Eggplant parmigiana, 100 g | Harira, 100 g | Eggplant parmigiana, 280 g | Harira, 300 g |
|---|---|---|---|---|
| Calories | 181 kcal | 76 kcal | 507 kcal | 228 kcal |
| Protein | 6.3 g | 3.6 g | 18 g | 11 g |
| Carbohydrates | 7.6 g | 8 g | 21 g | 24 g |
| Sugars | 4.2 g | 1.3 g | 12 g | 3.9 g |
| Fiber | 2.7 g | 1.6 g | 7.5 g | 4.7 g |
| Fat | 15 g | 3.5 g | 41 g | 10 g |
| Saturated fat | 4.2 g | 1.3 g | 12 g | 3.8 g |
| Vitamin C | 5.8 mg | 4.3 mg | 16 mg | 13 mg |
| Vitamin A | 43 µg | 14 µg | 122 µg | 41 µg |
| Potassium | 292 mg | 127 mg | 818 mg | 382 mg |
| Iron | 0.9 mg | 0.8 mg | 2.6 mg | 2.5 mg |
| Calcium | 153 mg | 19 mg | 430 mg | 58 mg |
| Magnesium | 23 mg | 11 mg | 65 mg | 34 mg |
| Sodium | 353 mg | 215 mg | 987 mg | 646 mg |
Last updated . Scores use the HowHealthyIs Score method.