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

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A recap on differences between Parmigiano-Reggiano and Almonds

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

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

Infographic

Parmigiano-Reggiano vs Almonds 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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%
Contains more CalciumCalcium +312.3%
Contains more ZincZinc +24%
Contains more PhosphorusPhosphorus +51.6%
Contains more SeleniumSelenium +331.7%
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%

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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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%
Contains more Vitamin AVitamin A +30150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
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
Contains more WaterWater +1047.4%
Contains more OtherOther +171.3%
Contains more FatsFats +149.7%
Contains more CarbsCarbs +1473%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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.
Parmigiano-Reggiano Almonds
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 Parmigiano-Reggiano Almonds Opinion
Calories 265kcal 579kcal Almonds
Protein 20g 21.15g Almonds
Fats 20g 49.93g Almonds
Net carbs 1.37g 9.05g Almonds
Carbs 1.37g 21.55g Almonds
Cholesterol 88mg 0mg Almonds
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 270mg Almonds
Calcium 1109mg 269mg Parmigiano-Reggiano
Potassium 125mg 733mg Almonds
Iron 0.9mg 3.71mg Almonds
Sugar 0g 4.35g Parmigiano-Reggiano
Fiber 0g 12.5g Almonds
Copper 0.238mg 1.031mg Almonds
Zinc 3.87mg 3.12mg Parmigiano-Reggiano
Starch 0.72g Almonds
Phosphorus 729mg 481mg Parmigiano-Reggiano
Sodium 1529mg 1mg Almonds
Vitamin A 605IU 2IU Parmigiano-Reggiano
Vitamin A 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 25.63mg Almonds
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 2.179mg Almonds
Selenium 17.7µg 4.1µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.205mg Almonds
Vitamin B2 0.486mg 1.138mg Almonds
Vitamin B3 0.114mg 3.618mg Almonds
Vitamin B5 0.325mg 0.471mg Almonds
Vitamin B6 0.049mg 0.137mg Almonds
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 0µg Parmigiano-Reggiano
Folate 10µg 44µg Almonds
Trans Fat 0.015g Parmigiano-Reggiano
Choline 20.7mg 52.1mg Almonds
Saturated Fat 13.317g 3.802g Almonds
Monounsaturated Fat 6.098g 31.551g Almonds
Polyunsaturated fat 0.462g 12.329g Almonds
Tryptophan 0.24mg 0.211mg Parmigiano-Reggiano
Threonine 1.519mg 0.601mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.751mg Parmigiano-Reggiano
Leucine 2.983mg 1.473mg Parmigiano-Reggiano
Lysine 2.459mg 0.568mg Parmigiano-Reggiano
Methionine 0.369mg 0.157mg Parmigiano-Reggiano
Phenylalanine 1.604mg 1.132mg Parmigiano-Reggiano
Valine 1.498mg 0.855mg Parmigiano-Reggiano
Histidine 0.752mg 0.539mg 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
Parmigiano-Reggiano Almonds
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
39%
Parmigiano-Reggiano
78%
Almonds
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
142%
Almonds

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.