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

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Summary of differences between Parmigiano-Reggiano and Soybean

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, Phosphorus, and Zinc, however, Soybean is higher in Iron, Manganese, and Fiber.
  • Parmigiano-Reggiano covers your daily need of Calcium 101% more than Soybean.
  • Soybean has less Cholesterol.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Soybeans, mature cooked, boiled, without salt.

Infographic

Parmigiano-Reggiano vs Soybean 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 +987.3%
Contains more Phosphorus +197.6%
Contains more Zinc +236.5%
Contains more Selenium +142.5%
Contains more Iron +471.1%
Contains more Magnesium +126.3%
Contains more Potassium +312%
Contains less Sodium -99.9%
Contains more Copper +71%
Contains more Manganese +869.4%
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 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +987.3%
Contains more Phosphorus +197.6%
Contains more Zinc +236.5%
Contains more Selenium +142.5%
Contains more Iron +471.1%
Contains more Magnesium +126.3%
Contains more Potassium +312%
Contains less Sodium -99.9%
Contains more Copper +71%
Contains more Manganese +869.4%

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 +6622.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +81.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +434.5%
Contains more Vitamin B3 +250%
Contains more Vitamin B6 +377.6%
Contains more Folate +440%
Contains more Vitamin K +1029.4%
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 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +6622.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +81.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +434.5%
Contains more Vitamin B3 +250%
Contains more Vitamin B6 +377.6%
Contains more Folate +440%
Contains more Vitamin K +1029.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +123%
Contains more Other +320.4%
Contains more Carbs +510.2%
Contains more Water +23.6%
Equal in Protein - 18.21
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +123%
Contains more Other +320.4%
Contains more Carbs +510.2%
Contains more Water +23.6%
Equal in Protein - 18.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +207.8%
Contains less Saturated Fat -90.3%
Contains more Polyunsaturated fat +996.1%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +207.8%
Contains less Saturated Fat -90.3%
Contains more Polyunsaturated fat +996.1%

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 Soybean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Soybean Opinion
Net carbs 1.37g 2.36g Soybean
Protein 20g 18.21g Parmigiano-Reggiano
Fats 20g 8.97g Parmigiano-Reggiano
Carbs 1.37g 8.36g Soybean
Calories 265kcal 172kcal Parmigiano-Reggiano
Sugar 0g 3g Parmigiano-Reggiano
Fiber 0g 6g Soybean
Calcium 1109mg 102mg Parmigiano-Reggiano
Iron 0.9mg 5.14mg Soybean
Magnesium 38mg 86mg Soybean
Phosphorus 729mg 245mg Parmigiano-Reggiano
Potassium 125mg 515mg Soybean
Sodium 1529mg 1mg Soybean
Zinc 3.87mg 1.15mg Parmigiano-Reggiano
Copper 0.238mg 0.407mg Soybean
Manganese 0.085mg 0.824mg Soybean
Selenium 17.7µg 7.3µg Parmigiano-Reggiano
Vitamin A 605IU 9IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.35mg Soybean
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.029mg 0.155mg Soybean
Vitamin B2 0.486mg 0.285mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.399mg Soybean
Vitamin B5 0.325mg 0.179mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.234mg Soybean
Folate 10µg 54µg Soybean
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 19.2µg Soybean
Tryptophan 0.24mg 0.242mg Soybean
Threonine 1.519mg 0.723mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.807mg Parmigiano-Reggiano
Leucine 2.983mg 1.355mg Parmigiano-Reggiano
Lysine 2.459mg 1.108mg Parmigiano-Reggiano
Methionine 0.369mg 0.224mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.869mg Parmigiano-Reggiano
Valine 1.498mg 0.831mg Parmigiano-Reggiano
Histidine 0.752mg 0.449mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Soybean
Saturated Fat 13.317g 1.297g Soybean
Monounsaturated Fat 6.098g 1.981g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1528mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 12.02g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 3g)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $0.2)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.