Parmigiano-Reggiano vs. Coconut — In-Depth Nutrition Comparison
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How are parmigiano-Reggiano and coconut different?
- Parmigiano-Reggiano is richer in calcium, vitamin B12, phosphorus, vitamin B2, and zinc, while coconut is higher in manganese and fiber.
- Parmigiano-Reggiano covers your daily need for calcium, 110% more than coconut.
- Coconut is lower in cholesterol.
- Coconut has a higher glycemic index (59) than parmigiano-Reggiano (27).
Cheese, parmesan, dry grated, reduced fat and Nuts, coconut meat, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +18.8% |
| Contains more CalciumCalcium | +7821.4% |
| Contains more ZincZinc | +251.8% |
| Contains more PhosphorusPhosphorus | +545.1% |
| Contains more SeleniumSelenium | +75.2% |
| Contains more PotassiumPotassium | +184.8% |
| Contains more IronIron | +170% |
| Contains more CopperCopper | +82.8% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +1664.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +2330% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +750% |
| Contains more CholineCholine | +71.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +127.6% |
| Contains more Vitamin B3Vitamin B3 | +373.7% |
| Contains more Vitamin B6Vitamin B6 | +10.2% |
| Contains more FolateFolate | +160% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1109mg | 14mg | 110% |
| Vitamin B12 | 2.26µg | 0µg | 94% |
| Phosphorus | 729mg | 113mg | 88% |
| Saturated fat | 13.317g | 29.698g | 74% |
| Sodium | 1529mg | 20mg | 66% |
| Manganese | 0.085mg | 1.5mg | 62% |
| Vitamin B2 | 0.486mg | 0.02mg | 36% |
| Fiber | 0g | 9g | 36% |
| Protein | 20g | 3.33g | 33% |
| Cholesterol | 88mg | 0mg | 29% |
| Zinc | 3.87mg | 1.1mg | 25% |
| Copper | 0.238mg | 0.435mg | 22% |
| Fats | 20g | 33.49g | 21% |
| Iron | 0.9mg | 2.43mg | 19% |
| Vitamin A | 160µg | 0µg | 18% |
| Selenium | 17.7µg | 10.1µg | 14% |
| Monounsaturated fat | 6.098g | 1.425g | 12% |
| Potassium | 125mg | 356mg | 7% |
| Carbs | 1.37g | 15.23g | 5% |
| Folate | 10µg | 26µg | 4% |
| Calories | 265kcal | 354kcal | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin B1 | 0.029mg | 0.066mg | 3% |
| Vitamin B3 | 0.114mg | 0.54mg | 3% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Choline | 20.7mg | 12.1mg | 2% |
| Vitamin D | 15IU | 0IU | 2% |
| Polyunsaturated fat | 0.462g | 0.366g | 1% |
| Vitamin B5 | 0.325mg | 0.3mg | 1% |
| Magnesium | 38mg | 32mg | 1% |
| Vitamin K | 1.7µg | 0.2µg | 1% |
| Net carbs | 1.37g | 6.23g | N/A |
| Sugar | 0g | 6.23g | N/A |
| Vitamin E | 0.17mg | 0.24mg | 0% |
| Vitamin B6 | 0.049mg | 0.054mg | 0% |
| Tryptophan | 0.24mg | 0.039mg | 0% |
| Threonine | 1.519mg | 0.121mg | 0% |
| Isoleucine | 1.2mg | 0.131mg | 0% |
| Leucine | 2.983mg | 0.247mg | 0% |
| Lysine | 2.459mg | 0.147mg | 0% |
| Methionine | 0.369mg | 0.062mg | 0% |
| Phenylalanine | 1.604mg | 0.169mg | 0% |
| Valine | 1.498mg | 0.202mg | 0% |
| Histidine | 0.752mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more ProteinProtein | +500.6% |
| Contains more OtherOther | +736.5% |
| Contains more FatsFats | +67.5% |
| Contains more CarbsCarbs | +1011.7% |
~equal in
Water
~46.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -55.2% |
| Contains more Mono. FatMonounsaturated fat | +327.9% |
| Contains more Poly. FatPolyunsaturated fat | +26.2% |
