Parmigiano-Reggiano vs. Olive oil — In-Depth Nutrition Comparison
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What are the differences between parmigiano-Reggiano and olive oil?
- Parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium, yet olive oil is higher in vitamin E and vitamin K.
- Parmigiano-Reggiano's daily need coverage for calcium is 111% more.
- The amount of cholesterol in olive oil is lower.
- The glycemic index of olive oil is lower.
We used Cheese, parmesan, dry grated, reduced fat and Oil, olive, salad or cooking types in this article.
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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 | +∞% |
| Contains more CalciumCalcium | +110800% |
| Contains more PotassiumPotassium | +12400% |
| Contains more IronIron | +60.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -99.9% |
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 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 FolateFolate | +∞% |
| Contains more CholineCholine | +6800% |
| Contains more Vitamin EVitamin E | +8341.2% |
| Contains more Vitamin KVitamin K | +3441.2% |
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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +400% |
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
13.808 g
Monounsaturated fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
| Contains more Mono. FatMonounsaturated fat | +1096.5% |
| Contains more Poly. FatPolyunsaturated fat | +2177.7% |
~equal in
Saturated fat
~13.808g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Monounsaturated fat | 6.098g | 72.961g | 167% |
| Fats | 20g | 100g | 123% |
| Calcium | 1109mg | 1mg | 111% |
| Phosphorus | 729mg | 0mg | 104% |
| Vitamin E | 0.17mg | 14.35mg | 95% |
| Vitamin B12 | 2.26µg | 0µg | 94% |
| Polyunsaturated fat | 0.462g | 10.523g | 67% |
| Sodium | 1529mg | 2mg | 66% |
| Vitamin K | 1.7µg | 60.2µg | 49% |
| Protein | 20g | 0g | 40% |
| Vitamin B2 | 0.486mg | 0mg | 37% |
| Zinc | 3.87mg | 0mg | 35% |
| Selenium | 17.7µg | 0µg | 32% |
| Calories | 265kcal | 884kcal | 31% |
| Cholesterol | 88mg | 0mg | 29% |
| Copper | 0.238mg | 0mg | 26% |
| Vitamin A | 160µg | 0µg | 18% |
| Magnesium | 38mg | 0mg | 9% |
| Vitamin B5 | 0.325mg | 0mg | 7% |
| Choline | 20.7mg | 0.3mg | 4% |
| Manganese | 0.085mg | 0mg | 4% |
| Iron | 0.9mg | 0.56mg | 4% |
| Potassium | 125mg | 1mg | 4% |
| Vitamin B6 | 0.049mg | 0mg | 4% |
| Folate | 10µg | 0µg | 3% |
| Saturated fat | 13.317g | 13.808g | 2% |
| Vitamin B1 | 0.029mg | 0mg | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 15IU | 0IU | 2% |
| Vitamin B3 | 0.114mg | 0mg | 1% |
| Carbs | 1.37g | 0g | 0% |
| Net carbs | 1.37g | 0g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
34%
Minerals Daily Need Coverage Score
121%
2%
Comparison summary
Which food is richer in minerals?
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Saturated fat?
Parmigiano-Reggiano is lower in Saturated fat (difference - 0.491g)
Which food is richer in vitamins?
Parmigiano-Reggiano is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 1527mg)
Which food is lower in glycemic index?
Olive oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Olive oil is cheaper (difference - $1.8)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)