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  6. Parmigiano-Reggiano vs. Coriander

Parmigiano-Reggiano vs. Coriander — In-Depth Nutrition Comparison

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How are parmigiano-Reggiano and coriander different?

  • Parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B12, zinc, and selenium; however, coriander is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for coriander is 257% higher.
  • Coriander has less saturated fat.

Cheese, parmesan, dry grated, reduced fat and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Parmigiano-Reggiano vs Coriander infographic
Infographic link

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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +1555.2%
Contains more ZincZinc +674%
Contains more PhosphorusPhosphorus +1418.8%
Contains more SeleniumSelenium +1866.7%
Contains more PotassiumPotassium +316.8%
Contains more IronIron +96.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +401.2%
~equal in Copper ~0.225mg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +110.6%
Contains more Vitamin EVitamin E +1370.6%
Contains more Vitamin B1Vitamin B1 +131%
Contains more Vitamin B3Vitamin B3 +877.2%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B6Vitamin B6 +204.1%
Contains more Vitamin KVitamin K +18135.3%
Contains more FolateFolate +520%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Coriander DV% diff.
Vitamin K 1.7µg 310µg 257%
Calcium 1109mg 67mg 104%
Phosphorus 729mg 48mg 97%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 46mg 64%
Saturated fat 13.317g 0.014g 60%
Protein 20g 2.13g 36%
Zinc 3.87mg 0.5mg 31%
Selenium 17.7µg 0.9µg 31%
Vitamin C 0mg 27mg 30%
Fats 20g 0.52g 30%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.162mg 25%
Vitamin A 160µg 337µg 20%
Vitamin E 0.17mg 2.5mg 16%
Monounsaturated fat 6.098g 0.275g 15%
Manganese 0.085mg 0.426mg 15%
Folate 10µg 62µg 13%
Calories 265kcal 23kcal 12%
Potassium 125mg 521mg 12%
Fiber 0g 2.8g 11%
Iron 0.9mg 1.77mg 11%
Vitamin B6 0.049mg 0.149mg 8%
Vitamin B3 0.114mg 1.114mg 6%
Vitamin B5 0.325mg 0.57mg 5%
Polyunsaturated fat 0.462g 0.04g 3%
Vitamin B1 0.029mg 0.067mg 3%
Magnesium 38mg 26mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Copper 0.238mg 0.225mg 1%
Choline 20.7mg 12.8mg 1%
Carbs 1.37g 3.67g 1%
Net carbs 1.37g 0.87g N/A
Sugar 0g 0.87g N/A
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 0%

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% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +839%
Contains more FatsFats +3746.2%
Contains more OtherOther +446.3%
Contains more CarbsCarbs +167.9%
Contains more WaterWater +82.2%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +2117.5%
Contains more Poly. FatPolyunsaturated fat +1055%
Contains less Sat. FatSaturated fat -99.9%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.