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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 of Calcium 110% more than Coconut.
  • Coconut is lower in Cholesterol.

Cheese, parmesan, dry grated, reduced fat and Nuts, coconut meat, raw types were used in this article.

Infographic

Parmigiano-Reggiano vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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.
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% 36% 3.4% 12% 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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
~equal in Vitamin B5 ~0.3mg

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% 33% 15% 47%
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
67% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
94% 5%
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%

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 Coconut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Coconut Opinion
Calories 265kcal 354kcal Coconut
Protein 20g 3.33g Parmigiano-Reggiano
Fats 20g 33.49g Coconut
Vitamin C 0mg 3.3mg Coconut
Net carbs 1.37g 6.23g Coconut
Carbs 1.37g 15.23g Coconut
Cholesterol 88mg 0mg Coconut
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 32mg Parmigiano-Reggiano
Calcium 1109mg 14mg Parmigiano-Reggiano
Potassium 125mg 356mg Coconut
Iron 0.9mg 2.43mg Coconut
Sugar 0g 6.23g Parmigiano-Reggiano
Fiber 0g 9g Coconut
Copper 0.238mg 0.435mg Coconut
Zinc 3.87mg 1.1mg Parmigiano-Reggiano
Phosphorus 729mg 113mg Parmigiano-Reggiano
Sodium 1529mg 20mg Coconut
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.24mg Coconut
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 1.5mg Coconut
Selenium 17.7µg 10.1µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.066mg Coconut
Vitamin B2 0.486mg 0.02mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.54mg Coconut
Vitamin B5 0.325mg 0.3mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.054mg Coconut
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 0.2µg Parmigiano-Reggiano
Folate 10µg 26µg Coconut
Choline 20.7mg 12.1mg Parmigiano-Reggiano
Saturated Fat 13.317g 29.698g Parmigiano-Reggiano
Monounsaturated Fat 6.098g 1.425g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.366g Parmigiano-Reggiano
Tryptophan 0.24mg 0.039mg Parmigiano-Reggiano
Threonine 1.519mg 0.121mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.131mg Parmigiano-Reggiano
Leucine 2.983mg 0.247mg Parmigiano-Reggiano
Lysine 2.459mg 0.147mg Parmigiano-Reggiano
Methionine 0.369mg 0.062mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.169mg Parmigiano-Reggiano
Valine 1.498mg 0.202mg Parmigiano-Reggiano
Histidine 0.752mg 0.077mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Coconut
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
39%
Parmigiano-Reggiano
8%
Coconut
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated Fat (difference - 16.381g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1509mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.6)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.