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Parmigiano-Reggiano vs. Coconut oil — In-Depth Nutrition Comparison

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Differences between parmigiano-Reggiano and coconut oil

  • Coconut oil contains less calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and copper than parmigiano-Reggiano.
  • Coconut oil's daily need coverage for saturated fat is 346% higher.
  • The amount of sodium in coconut oil is lower.
  • Coconut oil has a lower glycemic index. The glycemic index of coconut oil is 0, while the glycemic index of parmigiano-Reggiano is 27.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Oil, coconut.

Infographic

Parmigiano-Reggiano vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +110800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1700%
Contains more CopperCopper +∞%
Contains more ZincZinc +19250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +183.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +6800%
~equal in Vitamin C ~0mg

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +168566.7%
Contains more OtherOther +782.4%
Contains more FatsFats +395.3%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Poly. FatPolyunsaturated fat +268.4%
~equal in Monounsaturated fat ~6.332g

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Coconut oil DV% diff.
Saturated fat 13.317g 82.475g 314%
Fats 20g 99.06g 122%
Calcium 1109mg 1mg 111%
Phosphorus 729mg 0mg 104%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 0mg 66%
Protein 20g 0g 40%
Vitamin B2 0.486mg 0mg 37%
Zinc 3.87mg 0.02mg 35%
Selenium 17.7µg 0µg 32%
Calories 265kcal 892kcal 31%
Cholesterol 88mg 0mg 29%
Copper 0.238mg 0mg 26%
Vitamin A 160µg 0µg 18%
Iron 0.9mg 0.05mg 11%
Magnesium 38mg 0mg 9%
Polyunsaturated fat 0.462g 1.702g 8%
Vitamin B5 0.325mg 0mg 7%
Potassium 125mg 0mg 4%
Manganese 0.085mg 0mg 4%
Vitamin B6 0.049mg 0mg 4%
Choline 20.7mg 0.3mg 4%
Folate 10µg 0µg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin B1 0.029mg 0mg 2%
Monounsaturated fat 6.098g 6.332g 1%
Vitamin B3 0.114mg 0mg 1%
Vitamin K 1.7µg 0.6µg 1%
Carbs 1.37g 0g 0%
Net carbs 1.37g 0g N/A
Vitamin E 0.17mg 0.11mg 0%
Trans fat 0.028g N/A
Tryptophan 0.24mg 0mg 0%
Threonine 1.519mg 0mg 0%
Isoleucine 1.2mg 0mg 0%
Leucine 2.983mg 0mg 0%
Lysine 2.459mg 0mg 0%
Methionine 0.369mg 0mg 0%
Phenylalanine 1.604mg 0mg 0%
Valine 1.498mg 0mg 0%
Histidine 0.752mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Saturated fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated fat (difference - 69.158g)
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 1529mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.