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Parmigiano-Reggiano vs. Chard raw — In-Depth Nutrition Comparison

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Differences between parmigiano-Reggiano and chard raw

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, zinc, and selenium, while chard raw has more vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • The amount of saturated fat in chard raw is lower.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Chard, swiss, raw.

Infographic

Parmigiano-Reggiano vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +2074.5%
Contains more CopperCopper +33%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +1484.8%
Contains more SeleniumSelenium +1866.7%
Contains more MagnesiumMagnesium +113.2%
Contains more PotassiumPotassium +203.2%
Contains more IronIron +100%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +330.6%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +440%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +91.3%
Contains more Vitamin EVitamin E +1011.8%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +250.9%
Contains more Vitamin B6Vitamin B6 +102%
Contains more Vitamin KVitamin K +48723.5%
Contains more FolateFolate +40%

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1011.1%
Contains more FatsFats +9900%
Contains more OtherOther +401.9%
Contains more CarbsCarbs +173%
Contains more WaterWater +83.1%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +15145%
Contains more Poly. FatPolyunsaturated fat +560%
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 Chard raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Chard raw DV% diff.
Vitamin K 1.7µg 830µg 690%
Calcium 1109mg 51mg 106%
Phosphorus 729mg 46mg 98%
Vitamin B12 2.26µg 0µg 94%
Saturated fat 13.317g 0.03g 60%
Sodium 1529mg 213mg 57%
Protein 20g 1.8g 36%
Vitamin C 0mg 30mg 33%
Zinc 3.87mg 0.36mg 32%
Selenium 17.7µg 0.9µg 31%
Fats 20g 0.2g 30%
Vitamin B2 0.486mg 0.09mg 30%
Cholesterol 88mg 0mg 29%
Vitamin A 160µg 306µg 16%
Monounsaturated fat 6.098g 0.04g 15%
Manganese 0.085mg 0.366mg 12%
Calories 265kcal 19kcal 12%
Vitamin E 0.17mg 1.89mg 11%
Iron 0.9mg 1.8mg 11%
Magnesium 38mg 81mg 10%
Copper 0.238mg 0.179mg 7%
Potassium 125mg 379mg 7%
Fiber 0g 1.6g 6%
Vitamin B6 0.049mg 0.099mg 4%
Polyunsaturated fat 0.462g 0.07g 3%
Vitamin B5 0.325mg 0.172mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin B3 0.114mg 0.4mg 2%
Vitamin D 15IU 0IU 2%
Carbs 1.37g 3.74g 1%
Folate 10µg 14µg 1%
Vitamin B1 0.029mg 0.04mg 1%
Net carbs 1.37g 2.14g N/A
Sugar 0g 1.1g N/A
Choline 20.7mg 18mg 0%
Tryptophan 0.24mg 0.017mg 0%
Threonine 1.519mg 0.083mg 0%
Isoleucine 1.2mg 0.147mg 0%
Leucine 2.983mg 0.13mg 0%
Lysine 2.459mg 0.099mg 0%
Methionine 0.369mg 0.019mg 0%
Phenylalanine 1.604mg 0.11mg 0%
Valine 1.498mg 0.11mg 0%
Histidine 0.752mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1316mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 13.287g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.8)
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.
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.