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Almond butter vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are almond butter and parmigiano-Reggiano different?

  • Almond butter is higher in vitamin E, manganese, copper, magnesium, fiber, and vitamin B2; however, parmigiano-Reggiano is richer in vitamin B12 and calcium.
  • Daily need coverage for vitamin E for almond butter is 160% higher.
  • Almond butter has less saturated fat.

Nuts, almond butter, plain, without salt added and Cheese, parmesan, dry grated, reduced fat are the varieties used in this article.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +634.2%
Contains more PotassiumPotassium +498.4%
Contains more IronIron +287.8%
Contains more CopperCopper +292.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2407.1%
Contains more CalciumCalcium +219.6%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +43.5%
Contains more SeleniumSelenium +637.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin EVitamin E +14141.2%
Contains more Vitamin B1Vitamin B1 +41.4%
Contains more Vitamin B2Vitamin B2 +93.2%
Contains more Vitamin B3Vitamin B3 +2667.5%
Contains more Vitamin B6Vitamin B6 +110.2%
Contains more FolateFolate +430%
Contains more CholineCholine +151.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.325mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 FatsFats +177.5%
Contains more CarbsCarbs +1273.7%
Contains more WaterWater +2985.4%
Contains more OtherOther +160.7%
~equal in Protein ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +432.1%
Contains more Poly. FatPolyunsaturated fat +2846.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Parmigiano-Reggiano DV% diff.
Vitamin E 24.21mg 0.17mg 160%
Vitamin B12 0µg 2.26µg 94%
Manganese 2.131mg 0.085mg 89%
Polyunsaturated fat 13.613g 0.462g 88%
Copper 0.934mg 0.238mg 77%
Calcium 347mg 1109mg 76%
Monounsaturated fat 32.445g 6.098g 66%
Sodium 7mg 1529mg 66%
Magnesium 279mg 38mg 57%
Fats 55.5g 20g 55%
Saturated fat 4.152g 13.317g 42%
Fiber 10.3g 0g 41%
Vitamin B2 0.939mg 0.486mg 35%
Phosphorus 508mg 729mg 32%
Iron 3.49mg 0.9mg 32%
Cholesterol 0mg 88mg 29%
Selenium 2.4µg 17.7µg 28%
Vitamin B3 3.155mg 0.114mg 19%
Potassium 748mg 125mg 18%
Vitamin A 0µg 160µg 18%
Calories 614kcal 265kcal 17%
Folate 53µg 10µg 11%
Carbs 18.82g 1.37g 6%
Choline 52.1mg 20.7mg 6%
Zinc 3.29mg 3.87mg 5%
Vitamin B6 0.103mg 0.049mg 4%
Vitamin D 0µg 0.4µg 2%
Protein 20.96g 20g 2%
Vitamin D 0IU 15IU 2%
Vitamin K 0µg 1.7µg 1%
Vitamin B1 0.041mg 0.029mg 1%
Net carbs 8.52g 1.37g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Vitamin B5 0.318mg 0.325mg 0%
Tryptophan 0.159mg 0.24mg 0%
Threonine 0.555mg 1.519mg 0%
Isoleucine 0.813mg 1.2mg 0%
Leucine 1.483mg 2.983mg 0%
Lysine 0.612mg 2.459mg 0%
Methionine 0.122mg 0.369mg 0%
Phenylalanine 1.149mg 1.604mg 0%
Valine 0.937mg 1.498mg 0%
Histidine 0.55mg 0.752mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Parmigiano-Reggiano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
141%
Almond butter
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 4.43g)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 1522mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 9.165g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 27)
Which food is cheaper?
Almond butter
Almond butter 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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.