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

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The main differences between parmigiano-Reggiano and blueberries

  • Blueberries contain less calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and copper than parmigiano-Reggiano.
  • Daily need coverage for calcium for parmigiano-Reggiano is 110% higher.
  • Blueberries are lower in cholesterol.
  • Blueberries have a higher glycemic index than parmigiano-Reggiano.

Food types used in this article are Cheese, parmesan, dry grated, reduced fat and Blueberries, raw.

Infographic

Parmigiano-Reggiano vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +18383.3%
Contains more PotassiumPotassium +62.3%
Contains more IronIron +221.4%
Contains more CopperCopper +317.5%
Contains more ZincZinc +2318.8%
Contains more PhosphorusPhosphorus +5975%
Contains more SeleniumSelenium +17600%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +295.3%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1085.4%
Contains more Vitamin B5Vitamin B5 +162.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +245%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +235.3%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin KVitamin K +1035.3%
~equal in Vitamin B6 ~0.052mg

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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +2602.7%
Contains more FatsFats +5960.6%
Contains more OtherOther +3391.3%
Contains more CarbsCarbs +957.7%
Contains more WaterWater +66.4%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +12874.5%
Contains more Poly. FatPolyunsaturated fat +216.4%
Contains less Sat. FatSaturated fat -99.8%

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 Blueberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Blueberry DV% diff.
Calcium 1109mg 6mg 110%
Phosphorus 729mg 12mg 102%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 1mg 66%
Saturated fat 13.317g 0.028g 60%
Protein 20g 0.74g 39%
Vitamin B2 0.486mg 0.041mg 34%
Zinc 3.87mg 0.16mg 34%
Selenium 17.7µg 0.1µg 32%
Fats 20g 0.33g 30%
Cholesterol 88mg 0mg 29%
Copper 0.238mg 0.057mg 20%
Vitamin A 160µg 3µg 17%
Monounsaturated fat 6.098g 0.047g 15%
Vitamin K 1.7µg 19.3µg 15%
Vitamin C 0mg 9.7mg 11%
Manganese 0.085mg 0.336mg 11%
Calories 265kcal 57kcal 10%
Fiber 0g 2.4g 10%
Magnesium 38mg 6mg 8%
Iron 0.9mg 0.28mg 8%
Fructose 4.97g 6%
Vitamin B5 0.325mg 0.124mg 4%
Carbs 1.37g 14.49g 4%
Choline 20.7mg 6mg 3%
Vitamin E 0.17mg 0.57mg 3%
Polyunsaturated fat 0.462g 0.146g 2%
Vitamin D 15IU 0IU 2%
Vitamin B3 0.114mg 0.418mg 2%
Vitamin D 0.4µg 0µg 2%
Potassium 125mg 77mg 1%
Folate 10µg 6µg 1%
Vitamin B1 0.029mg 0.037mg 1%
Net carbs 1.37g 12.09g N/A
Sugar 0g 9.96g N/A
Starch 0.03g 0%
Vitamin B6 0.049mg 0.052mg 0%
Tryptophan 0.24mg 0.003mg 0%
Threonine 1.519mg 0.02mg 0%
Isoleucine 1.2mg 0.023mg 0%
Leucine 2.983mg 0.044mg 0%
Lysine 2.459mg 0.013mg 0%
Methionine 0.369mg 0.012mg 0%
Phenylalanine 1.604mg 0.026mg 0%
Valine 1.498mg 0.031mg 0%
Histidine 0.752mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Blueberry
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
40%
Parmigiano-Reggiano
11%
Blueberry
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 9.96g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Blueberry
Blueberry is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 1528mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 13.289g)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $2.9)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.