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

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Important differences between Oat and Parmigiano-Reggiano

  • Oat has more Manganese, Vitamin B1, Iron, Copper, Fiber, and Magnesium, however, Parmigiano-Reggiano has more Calcium, and Vitamin B12.
  • Oat's daily need coverage for Manganese is 210% more.
  • Oat is lower in Saturated Fat.

The food varieties used in the comparison are Oats and Cheese, parmesan, dry grated, reduced fat.

Infographic

Oat vs Parmigiano-Reggiano infographic
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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 Iron +424.4%
Contains more Magnesium +365.8%
Contains more Potassium +243.2%
Contains less Sodium -99.9%
Contains more Copper +163%
Contains more Manganese +5683.5%
Contains more Calcium +1953.7%
Contains more Phosphorus +39.4%
Equal in Zinc - 3.87
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Iron +424.4%
Contains more Magnesium +365.8%
Contains more Potassium +243.2%
Contains less Sodium -99.9%
Contains more Copper +163%
Contains more Manganese +5683.5%
Contains more Calcium +1953.7%
Contains more Phosphorus +39.4%
Equal in Zinc - 3.87

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.
Oat
5
:
Contains more Vitamin B1 +2531%
Contains more Vitamin B3 +743%
Contains more Vitamin B5 +315.1%
Contains more Vitamin B6 +142.9%
Contains more Folate +460%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +249.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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%
Contains more Vitamin B1 +2531%
Contains more Vitamin B3 +743%
Contains more Vitamin B5 +315.1%
Contains more Vitamin B6 +142.9%
Contains more Folate +460%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +249.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +4737.2%
Contains more Protein +18.4%
Contains more Fats +189.9%
Contains more Water +515.6%
Contains more Other +366.9%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Carbs +4737.2%
Contains more Protein +18.4%
Contains more Fats +189.9%
Contains more Water +515.6%
Contains more Other +366.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.9%
Contains more Polyunsaturated fat +448.7%
Contains more Monounsaturated Fat +180%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -90.9%
Contains more Polyunsaturated fat +448.7%
Contains more Monounsaturated Fat +180%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Parmigiano-Reggiano
Lower in Glycemic Index ok
Lower in Sugar 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 Oat Parmigiano-Reggiano Opinion
Net carbs 55.67g 1.37g Oat
Protein 16.89g 20g Parmigiano-Reggiano
Fats 6.9g 20g Parmigiano-Reggiano
Carbs 66.27g 1.37g Oat
Calories 389kcal 265kcal Oat
Fiber 10.6g 0g Oat
Calcium 54mg 1109mg Parmigiano-Reggiano
Iron 4.72mg 0.9mg Oat
Magnesium 177mg 38mg Oat
Phosphorus 523mg 729mg Parmigiano-Reggiano
Potassium 429mg 125mg Oat
Sodium 2mg 1529mg Oat
Zinc 3.97mg 3.87mg Oat
Copper 0.626mg 0.238mg Oat
Manganese 4.916mg 0.085mg Oat
Selenium 17.7µg Parmigiano-Reggiano
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 0.17mg Parmigiano-Reggiano
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin B1 0.763mg 0.029mg Oat
Vitamin B2 0.139mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.961mg 0.114mg Oat
Vitamin B5 1.349mg 0.325mg Oat
Vitamin B6 0.119mg 0.049mg Oat
Folate 56µg 10µg Oat
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
Tryptophan 0.234mg 0.24mg Parmigiano-Reggiano
Threonine 0.575mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.694mg 1.2mg Parmigiano-Reggiano
Leucine 1.284mg 2.983mg Parmigiano-Reggiano
Lysine 0.701mg 2.459mg Parmigiano-Reggiano
Methionine 0.312mg 0.369mg Parmigiano-Reggiano
Phenylalanine 0.895mg 1.604mg Parmigiano-Reggiano
Valine 0.937mg 1.498mg Parmigiano-Reggiano
Histidine 0.405mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Oat
Saturated Fat 1.217g 13.317g Oat
Monounsaturated Fat 2.178g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 2.535g 0.462g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Parmigiano-Reggiano
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
33%
Oat
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
154%
Oat
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1527mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 12.1g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.6)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.