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

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A recap on differences between Almonds and Parmigiano-Reggiano

  • Almonds have more Vitamin E, Manganese, Copper, Magnesium, Vitamin B2, and Fiber, however, Parmigiano-Reggiano is higher in Vitamin B12, and Calcium.
  • Almonds covers your daily Vitamin E needs 170% more than Parmigiano-Reggiano.
  • Almonds have less Saturated Fat.

Food varieties used in this article are Nuts, almonds and Cheese, parmesan, dry grated, reduced fat.

Infographic

Almonds vs Parmigiano-Reggiano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +610.5%
Contains more PotassiumPotassium +486.4%
Contains more IronIron +312.2%
Contains more CopperCopper +333.2%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2463.5%
Contains more CalciumCalcium +312.3%
Contains more ZincZinc +24%
Contains more PhosphorusPhosphorus +51.6%
Contains more SeleniumSelenium +331.7%

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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin EVitamin E +14976.5%
Contains more Vitamin B1Vitamin B1 +606.9%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B3Vitamin B3 +3073.7%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin B6Vitamin B6 +179.6%
Contains more FolateFolate +340%
Contains more CholineCholine +151.7%
Contains more Vitamin AVitamin A +30150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +149.7%
Contains more CarbsCarbs +1473%
Contains more WaterWater +1047.4%
Contains more OtherOther +171.3%
~equal in Protein ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 -71.5%
Contains more Mono. FatMonounsaturated Fat +417.4%
Contains more Poly. FatPolyunsaturated fat +2568.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almonds Parmigiano-Reggiano Opinion
Calories 579kcal 265kcal Almonds
Protein 21.15g 20g Almonds
Fats 49.93g 20g Almonds
Net carbs 9.05g 1.37g Almonds
Carbs 21.55g 1.37g Almonds
Cholesterol 0mg 88mg Almonds
Vitamin D 0IU 15IU Parmigiano-Reggiano
Magnesium 270mg 38mg Almonds
Calcium 269mg 1109mg Parmigiano-Reggiano
Potassium 733mg 125mg Almonds
Iron 3.71mg 0.9mg Almonds
Sugar 4.35g 0g Parmigiano-Reggiano
Fiber 12.5g 0g Almonds
Copper 1.031mg 0.238mg Almonds
Zinc 3.12mg 3.87mg Parmigiano-Reggiano
Starch 0.72g Almonds
Phosphorus 481mg 729mg Parmigiano-Reggiano
Sodium 1mg 1529mg Almonds
Vitamin A 2IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 25.63mg 0.17mg Almonds
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Manganese 2.179mg 0.085mg Almonds
Selenium 4.1µg 17.7µg Parmigiano-Reggiano
Vitamin B1 0.205mg 0.029mg Almonds
Vitamin B2 1.138mg 0.486mg Almonds
Vitamin B3 3.618mg 0.114mg Almonds
Vitamin B5 0.471mg 0.325mg Almonds
Vitamin B6 0.137mg 0.049mg Almonds
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 0µg 1.7µg Parmigiano-Reggiano
Folate 44µg 10µg Almonds
Trans Fat 0.015g Parmigiano-Reggiano
Choline 52.1mg 20.7mg Almonds
Saturated Fat 3.802g 13.317g Almonds
Monounsaturated Fat 31.551g 6.098g Almonds
Polyunsaturated fat 12.329g 0.462g Almonds
Tryptophan 0.211mg 0.24mg Parmigiano-Reggiano
Threonine 0.601mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.751mg 1.2mg Parmigiano-Reggiano
Leucine 1.473mg 2.983mg Parmigiano-Reggiano
Lysine 0.568mg 2.459mg Parmigiano-Reggiano
Methionine 0.157mg 0.369mg Parmigiano-Reggiano
Phenylalanine 1.132mg 1.604mg Parmigiano-Reggiano
Valine 0.855mg 1.498mg Parmigiano-Reggiano
Histidine 0.539mg 0.752mg Parmigiano-Reggiano
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds 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
78%
Almonds
39%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
142%
Almonds
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 4.35g)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 1528mg)
Which food is lower in Saturated Fat?
Almonds
Almonds is lower in Saturated Fat (difference - 9.515g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 27)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.8)
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
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.

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.