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

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Differences between parmigiano-Reggiano and dates

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium, while dates have more fiber.
  • Parmigiano-Reggiano's daily need coverage for calcium is 107% higher.
  • The amount of cholesterol in dates is lower.
  • Parmigiano-Reggiano has a lower glycemic index. The glycemic index of parmigiano-Reggiano is 27, while the glycemic index of dates is 42.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Dates, deglet noor.

Infographic

Parmigiano-Reggiano vs Dates 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%
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +2743.6%
Contains more CopperCopper +15.5%
Contains more ZincZinc +1234.5%
Contains more PhosphorusPhosphorus +1075.8%
Contains more SeleniumSelenium +490%
Contains more MagnesiumMagnesium +13.2%
Contains more PotassiumPotassium +424.8%
Contains more IronIron +13.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +208.2%

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%
Dates
7
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +636.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +228.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B3Vitamin B3 +1017.5%
Contains more Vitamin B5Vitamin B5 +81.2%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin KVitamin K +58.8%
Contains more FolateFolate +90%

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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +716.3%
Contains more FatsFats +5028.2%
Contains more WaterWater +146.5%
Contains more OtherOther +401.9%
Contains more CarbsCarbs +5376.6%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +16838.9%
Contains more Poly. FatPolyunsaturated fat +2331.6%
Contains less Sat. FatSaturated fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Dates DV% diff.
Calcium 1109mg 39mg 107%
Phosphorus 729mg 62mg 95%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 2mg 66%
Saturated fat 13.317g 0.032g 60%
Protein 20g 2.45g 35%
Zinc 3.87mg 0.29mg 33%
Fiber 0g 8g 32%
Vitamin B2 0.486mg 0.066mg 32%
Fats 20g 0.39g 30%
Cholesterol 88mg 0mg 29%
Selenium 17.7µg 3µg 27%
Carbs 1.37g 75.03g 25%
Fructose 19.56g 24%
Vitamin A 160µg 0µg 18%
Potassium 125mg 656mg 16%
Monounsaturated fat 6.098g 0.036g 15%
Vitamin B6 0.049mg 0.165mg 9%
Manganese 0.085mg 0.262mg 8%
Vitamin B3 0.114mg 1.274mg 7%
Vitamin B5 0.325mg 0.589mg 5%
Copper 0.238mg 0.206mg 4%
Polyunsaturated fat 0.462g 0.019g 3%
Choline 20.7mg 6.3mg 3%
Folate 10µg 19µg 2%
Iron 0.9mg 1.02mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B1 0.029mg 0.052mg 2%
Vitamin D 15IU 0IU 2%
Vitamin K 1.7µg 2.7µg 1%
Magnesium 38mg 43mg 1%
Vitamin E 0.17mg 0.05mg 1%
Calories 265kcal 282kcal 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 1.37g 67.03g N/A
Sugar 0g 63.35g N/A
Tryptophan 0.24mg 0.012mg 0%
Threonine 1.519mg 0.043mg 0%
Isoleucine 1.2mg 0.049mg 0%
Leucine 2.983mg 0.084mg 0%
Lysine 2.459mg 0.066mg 0%
Methionine 0.369mg 0.022mg 0%
Phenylalanine 1.604mg 0.05mg 0%
Valine 1.498mg 0.071mg 0%
Histidine 0.752mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Dates
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
12%
Dates
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
29%
Dates

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1527mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 13.285g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1.2)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.