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

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How are parmigiano-Reggiano and cauliflower different?

  • Parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium; however, cauliflower is richer in vitamin C.
  • Daily need coverage for calcium for parmigiano-Reggiano is 109% higher.
  • Cauliflower has less cholesterol.

Cheese, parmesan, dry grated, reduced fat and Cauliflower, raw are the varieties used in this article.

Infographic

Parmigiano-Reggiano vs Cauliflower infographic
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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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +4940.9%
Contains more IronIron +114.3%
Contains more CopperCopper +510.3%
Contains more ZincZinc +1333.3%
Contains more PhosphorusPhosphorus +1556.8%
Contains more SeleniumSelenium +2850%
Contains more PotassiumPotassium +139.2%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +82.4%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +344.7%
Contains more Vitamin B5Vitamin B5 +105.2%
Contains more Vitamin B6Vitamin B6 +275.5%
Contains more Vitamin KVitamin K +811.8%
Contains more FolateFolate +470%
Contains more CholineCholine +114%

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +941.7%
Contains more FatsFats +7042.9%
Contains more OtherOther +956.6%
Contains more CarbsCarbs +262.8%
Contains more WaterWater +82%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +17835.3%
Contains more Poly. FatPolyunsaturated fat +1390.3%
Contains less Sat. FatSaturated fat -99%

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 Cauliflower
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 Cauliflower DV% diff.
Calcium 1109mg 22mg 109%
Phosphorus 729mg 44mg 98%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 30mg 65%
Saturated fat 13.317g 0.13g 60%
Vitamin C 0mg 48.2mg 54%
Protein 20g 1.92g 36%
Vitamin B2 0.486mg 0.06mg 33%
Zinc 3.87mg 0.27mg 33%
Selenium 17.7µg 0.6µg 31%
Fats 20g 0.28g 30%
Cholesterol 88mg 0mg 29%
Copper 0.238mg 0.039mg 22%
Vitamin A 160µg 0µg 18%
Monounsaturated fat 6.098g 0.034g 15%
Folate 10µg 57µg 12%
Vitamin K 1.7µg 15.5µg 12%
Calories 265kcal 25kcal 12%
Vitamin B6 0.049mg 0.184mg 10%
Fiber 0g 2g 8%
Vitamin B5 0.325mg 0.667mg 7%
Iron 0.9mg 0.42mg 6%
Potassium 125mg 299mg 5%
Magnesium 38mg 15mg 5%
Choline 20.7mg 44.3mg 4%
Manganese 0.085mg 0.155mg 3%
Polyunsaturated fat 0.462g 0.031g 3%
Vitamin B1 0.029mg 0.05mg 2%
Vitamin B3 0.114mg 0.507mg 2%
Vitamin D 15IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Fructose 0.97g 1%
Vitamin E 0.17mg 0.08mg 1%
Carbs 1.37g 4.97g 1%
Net carbs 1.37g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0.24mg 0.02mg 0%
Threonine 1.519mg 0.076mg 0%
Isoleucine 1.2mg 0.071mg 0%
Leucine 2.983mg 0.106mg 0%
Lysine 2.459mg 0.217mg 0%
Methionine 0.369mg 0.02mg 0%
Phenylalanine 1.604mg 0.065mg 0%
Valine 1.498mg 0.125mg 0%
Histidine 0.752mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1499mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 13.187g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.8)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.