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  6. Parmigiano-Reggiano vs. Arugula

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

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Summary of differences between parmigiano-Reggiano and arugula

  • Parmigiano-Reggiano has more phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2; however, arugula is higher in vitamin K and vitamin A.
  • Parmigiano-Reggiano covers your daily need for phosphorus, 97% more than arugula.
  • Arugula has less saturated fat.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Arugula, raw.

Infographic

Parmigiano-Reggiano vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CalciumCalcium +593.1%
Contains more CopperCopper +213.2%
Contains more ZincZinc +723.4%
Contains more PhosphorusPhosphorus +1301.9%
Contains more SeleniumSelenium +5800%
Contains more MagnesiumMagnesium +23.7%
Contains more PotassiumPotassium +195.2%
Contains more IronIron +62.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +277.6%

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% 53% 3.4% 6% 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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +34.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +465.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +152.9%
Contains more Vitamin B1Vitamin B1 +51.7%
Contains more Vitamin B3Vitamin B3 +167.5%
Contains more Vitamin B5Vitamin B5 +34.5%
Contains more Vitamin B6Vitamin B6 +49%
Contains more Vitamin KVitamin K +6288.2%
Contains more FolateFolate +870%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Arugula DV% diff.
Phosphorus 729mg 52mg 97%
Calcium 1109mg 160mg 95%
Vitamin B12 2.26µg 0µg 94%
Vitamin K 1.7µg 108.6µg 89%
Sodium 1529mg 27mg 65%
Saturated fat 13.317g 0.086g 60%
Protein 20g 2.58g 35%
Selenium 17.7µg 0.3µg 32%
Vitamin B2 0.486mg 0.086mg 31%
Zinc 3.87mg 0.47mg 31%
Fats 20g 0.66g 30%
Cholesterol 88mg 0mg 29%
Folate 10µg 97µg 22%
Copper 0.238mg 0.076mg 18%
Vitamin C 0mg 15mg 17%
Monounsaturated fat 6.098g 0.049g 15%
Calories 265kcal 25kcal 12%
Manganese 0.085mg 0.321mg 10%
Potassium 125mg 369mg 7%
Iron 0.9mg 1.46mg 7%
Fiber 0g 1.6g 6%
Vitamin A 160µg 119µg 5%
Vitamin B5 0.325mg 0.437mg 2%
Magnesium 38mg 47mg 2%
Vitamin B6 0.049mg 0.073mg 2%
Vitamin D 15IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.17mg 0.43mg 2%
Vitamin B3 0.114mg 0.305mg 1%
Vitamin B1 0.029mg 0.044mg 1%
Choline 20.7mg 15.3mg 1%
Carbs 1.37g 3.65g 1%
Polyunsaturated fat 0.462g 0.319g 1%
Net carbs 1.37g 2.05g N/A
Sugar 0g 2.05g N/A
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 0%

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +675.2%
Contains more FatsFats +2930.3%
Contains more OtherOther +473.6%
Contains more CarbsCarbs +166.4%
Contains more WaterWater +81.2%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +12344.9%
Contains more Poly. FatPolyunsaturated fat +44.8%
Contains less Sat. FatSaturated fat -99.4%

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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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.