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  6. Parmigiano-Reggiano vs. Flax

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

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The main differences between Parmigiano-Reggiano and Flax

  • Parmigiano-Reggiano has more Vitamin B12, and Calcium, however, Flax has more Vitamin B1, Fiber, Copper, Manganese, Magnesium, and Iron.
  • Daily need coverage for Vitamin B1 from Flax is 135% higher.
  • Flax is lower in Sodium.

Food types used in this article are Cheese, parmesan, dry grated, reduced fat and Seeds, flaxseed.

Infographic

Parmigiano-Reggiano vs Flax 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.
Parmigiano-Reggiano
Parmigiano-Reggiano
2
:
8
Flax
Flax
Contains more Calcium +334.9%
Contains more Phosphorus +13.6%
Contains more Iron +536.7%
Contains more Magnesium +931.6%
Contains more Potassium +550.4%
Contains less Sodium -98%
Contains more Zinc +12.1%
Contains more Copper +412.6%
Contains more Manganese +2820%
Contains more Selenium +43.5%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +334.9%
Contains more Phosphorus +13.6%
Contains more Iron +536.7%
Contains more Magnesium +931.6%
Contains more Potassium +550.4%
Contains less Sodium -98%
Contains more Zinc +12.1%
Contains more Copper +412.6%
Contains more Manganese +2820%
Contains more Selenium +43.5%

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
4
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +201.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +82.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5569%
Contains more Vitamin B3 +2601.8%
Contains more Vitamin B5 +203.1%
Contains more Vitamin B6 +865.3%
Contains more Folate +770%
Contains more Vitamin K +152.9%
Parmigiano-Reggiano
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +201.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +82.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5569%
Contains more Vitamin B3 +2601.8%
Contains more Vitamin B5 +203.1%
Contains more Vitamin B6 +865.3%
Contains more Folate +770%
Contains more Vitamin K +152.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
3
:
2
Flax
Flax
Contains more Water +627%
Contains more Other +116.4%
Contains more Fats +110.8%
Contains more Carbs +2008%
Equal in Protein - 18.29
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +627%
Contains more Other +116.4%
Contains more Fats +110.8%
Contains more Carbs +2008%
Equal in Protein - 18.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
0
:
3
Flax
Flax
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +23.4%
Contains more Polyunsaturated fat +6118.6%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +23.4%
Contains more Polyunsaturated fat +6118.6%

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 Flax
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Flax Opinion
Net carbs 1.37g 1.58g Flax
Protein 20g 18.29g Parmigiano-Reggiano
Fats 20g 42.16g Flax
Carbs 1.37g 28.88g Flax
Calories 265kcal 534kcal Flax
Sugar 0g 1.55g Parmigiano-Reggiano
Fiber 0g 27.3g Flax
Calcium 1109mg 255mg Parmigiano-Reggiano
Iron 0.9mg 5.73mg Flax
Magnesium 38mg 392mg Flax
Phosphorus 729mg 642mg Parmigiano-Reggiano
Potassium 125mg 813mg Flax
Sodium 1529mg 30mg Flax
Zinc 3.87mg 4.34mg Flax
Copper 0.238mg 1.22mg Flax
Manganese 0.085mg 2.482mg Flax
Selenium 17.7µg 25.4µg Flax
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.31mg Flax
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.029mg 1.644mg Flax
Vitamin B2 0.486mg 0.161mg Parmigiano-Reggiano
Vitamin B3 0.114mg 3.08mg Flax
Vitamin B5 0.325mg 0.985mg Flax
Vitamin B6 0.049mg 0.473mg Flax
Folate 10µg 87µg Flax
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 4.3µg Flax
Tryptophan 0.24mg 0.297mg Flax
Threonine 1.519mg 0.766mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.896mg Parmigiano-Reggiano
Leucine 2.983mg 1.235mg Parmigiano-Reggiano
Lysine 2.459mg 0.862mg Parmigiano-Reggiano
Methionine 0.369mg 0.37mg Flax
Phenylalanine 1.604mg 0.957mg Parmigiano-Reggiano
Valine 1.498mg 1.072mg Parmigiano-Reggiano
Histidine 0.752mg 0.472mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Flax
Saturated Fat 13.317g 3.663g Flax
Monounsaturated Fat 6.098g 7.527g Flax
Polyunsaturated fat 0.462g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Flax
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
63%
Flax
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
191%
Flax

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 1499mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 9.654g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.