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  6. Avocado vs. Parmigiano-Reggiano

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

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Differences between avocadoes and parmigiano-Reggiano

  • Avocadoes have more fiber, while parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Parmigiano-Reggiano's daily need coverage for calcium is 110% higher.
  • The amount of saturated fat in avocadoes is lower.
  • Parmigiano-Reggiano has a lower glycemic index. The glycemic index of parmigiano-Reggiano is 27, while the glycemic index of avocadoes is 40.

The food types used in this comparison are Avocados, raw, all commercial varieties and Cheese, parmesan, dry grated, reduced fat.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 PotassiumPotassium +288%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +67.1%
Contains more MagnesiumMagnesium +31%
Contains more CalciumCalcium +9141.7%
Contains more IronIron +63.6%
Contains more CopperCopper +25.3%
Contains more ZincZinc +504.7%
Contains more PhosphorusPhosphorus +1301.9%
Contains more SeleniumSelenium +4325%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +1117.6%
Contains more Vitamin B1Vitamin B1 +131%
Contains more Vitamin B3Vitamin B3 +1424.6%
Contains more Vitamin B5Vitamin B5 +327.4%
Contains more Vitamin B6Vitamin B6 +424.5%
Contains more Vitamin KVitamin K +1135.3%
Contains more FolateFolate +710%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +273.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +45.8%

All nutrients comparison - raw data values

Nutrient Avocado Parmigiano-Reggiano DV% diff.
Calcium 12mg 1109mg 110%
Phosphorus 52mg 729mg 97%
Vitamin B12 0µg 2.26µg 94%
Sodium 7mg 1529mg 66%
Saturated fat 2.126g 13.317g 51%
Protein 2g 20g 36%
Selenium 0.4µg 17.7µg 31%
Zinc 0.64mg 3.87mg 29%
Cholesterol 0mg 88mg 29%
Vitamin B2 0.13mg 0.486mg 27%
Fiber 6.7g 0g 27%
Vitamin B5 1.389mg 0.325mg 21%
Folate 81µg 10µg 18%
Vitamin A 7µg 160µg 17%
Vitamin K 21µg 1.7µg 16%
Vitamin B6 0.257mg 0.049mg 16%
Vitamin E 2.07mg 0.17mg 13%
Potassium 485mg 125mg 11%
Vitamin C 10mg 0mg 11%
Vitamin B3 1.738mg 0.114mg 10%
Monounsaturated fat 9.799g 6.098g 9%
Polyunsaturated fat 1.816g 0.462g 9%
Fats 14.66g 20g 8%
Copper 0.19mg 0.238mg 5%
Calories 160kcal 265kcal 5%
Iron 0.55mg 0.9mg 4%
Vitamin B1 0.067mg 0.029mg 3%
Manganese 0.142mg 0.085mg 2%
Vitamin D 0µg 0.4µg 2%
Magnesium 29mg 38mg 2%
Vitamin D 0IU 15IU 2%
Carbs 8.53g 1.37g 2%
Choline 14.2mg 20.7mg 1%
Net carbs 1.83g 1.37g N/A
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.24mg 0%
Threonine 0.073mg 1.519mg 0%
Isoleucine 0.084mg 1.2mg 0%
Leucine 0.143mg 2.983mg 0%
Lysine 0.132mg 2.459mg 0%
Methionine 0.038mg 0.369mg 0%
Phenylalanine 0.097mg 1.604mg 0%
Valine 0.107mg 1.498mg 0%
Histidine 0.049mg 0.752mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 CarbsCarbs +522.6%
Contains more WaterWater +44.7%
Contains more ProteinProtein +900%
Contains more FatsFats +36.4%
Contains more OtherOther +408.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 -84%
Contains more Mono. FatMonounsaturated fat +60.7%
Contains more Poly. FatPolyunsaturated fat +293.1%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.