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Parmigiano-Reggiano vs. Chickpeas — In-Depth Nutrition Comparison

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Differences between Parmigiano-Reggiano and Chickpeas

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, Phosphorus, and Vitamin B2, while Chickpeas has more Manganese, Folate, and Fiber.
  • Parmigiano-Reggiano's daily need coverage for Calcium is 106% higher.
  • The amount of Cholesterol in Chickpeas is lower.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Parmigiano-Reggiano vs Chickpeas 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.
Contains more Calcium +2163.3%
Contains more Phosphorus +333.9%
Contains more Zinc +152.9%
Contains more Selenium +378.4%
Contains more Iron +221.1%
Contains more Magnesium +26.3%
Contains more Potassium +132.8%
Contains less Sodium -99.5%
Contains more Copper +47.9%
Contains more Manganese +1111.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +2163.3%
Contains more Phosphorus +333.9%
Contains more Zinc +152.9%
Contains more Selenium +378.4%
Contains more Iron +221.1%
Contains more Magnesium +26.3%
Contains more Potassium +132.8%
Contains less Sodium -99.5%
Contains more Copper +47.9%
Contains more Manganese +1111.8%

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.
:
Contains more Vitamin A +2140.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +671.4%
Contains more Vitamin B5 +13.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +361.4%
Contains more Vitamin B6 +183.7%
Contains more Folate +1620%
Contains more Vitamin K +135.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +2140.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +671.4%
Contains more Vitamin B5 +13.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +361.4%
Contains more Vitamin B6 +183.7%
Contains more Folate +1620%
Contains more Vitamin K +135.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +125.7%
Contains more Fats +672.2%
Contains more Other +772.8%
Contains more Carbs +1901.5%
Contains more Water +19%
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +125.7%
Contains more Fats +672.2%
Contains more Other +772.8%
Contains more Carbs +1901.5%
Contains more Water +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +946%
Contains less Saturated Fat -98%
Contains more Polyunsaturated fat +150.2%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +946%
Contains less Saturated Fat -98%
Contains more Polyunsaturated fat +150.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Chickpeas
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Chickpeas Opinion
Net carbs 1.37g 19.82g Chickpeas
Protein 20g 8.86g Parmigiano-Reggiano
Fats 20g 2.59g Parmigiano-Reggiano
Carbs 1.37g 27.42g Chickpeas
Calories 265kcal 164kcal Parmigiano-Reggiano
Sugar 0g 4.8g Parmigiano-Reggiano
Fiber 0g 7.6g Chickpeas
Calcium 1109mg 49mg Parmigiano-Reggiano
Iron 0.9mg 2.89mg Chickpeas
Magnesium 38mg 48mg Chickpeas
Phosphorus 729mg 168mg Parmigiano-Reggiano
Potassium 125mg 291mg Chickpeas
Sodium 1529mg 7mg Chickpeas
Zinc 3.87mg 1.53mg Parmigiano-Reggiano
Copper 0.238mg 0.352mg Chickpeas
Manganese 0.085mg 1.03mg Chickpeas
Selenium 17.7µg 3.7µg Parmigiano-Reggiano
Vitamin A 605IU 27IU Parmigiano-Reggiano
Vitamin A RAE 160µg 1µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.35mg Chickpeas
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.029mg 0.116mg Chickpeas
Vitamin B2 0.486mg 0.063mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.526mg Chickpeas
Vitamin B5 0.325mg 0.286mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.139mg Chickpeas
Folate 10µg 172µg Chickpeas
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 4µg Chickpeas
Tryptophan 0.24mg 0.085mg Parmigiano-Reggiano
Threonine 1.519mg 0.329mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.38mg Parmigiano-Reggiano
Leucine 2.983mg 0.631mg Parmigiano-Reggiano
Lysine 2.459mg 0.593mg Parmigiano-Reggiano
Methionine 0.369mg 0.116mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.475mg Parmigiano-Reggiano
Valine 1.498mg 0.372mg Parmigiano-Reggiano
Histidine 0.752mg 0.244mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Chickpeas
Saturated Fat 13.317g 0.269g Chickpeas
Monounsaturated Fat 6.098g 0.583g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Parmigiano-Reggiano
21%
Chickpeas
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 1522mg)
Which food is lower in Cholesterol?
Chickpeas
Chickpeas is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 13.048g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $2.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.