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  6. Parmigiano-Reggiano vs. Dried fruit

Parmigiano-Reggiano vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between parmigiano-Reggiano and dried fruit?

  • Parmigiano-Reggiano is richer in calcium, vitamin B12, phosphorus, vitamin B2, and zinc, yet dried fruit is richer in vitamin A and potassium.
  • Parmigiano-Reggiano's daily need coverage for calcium is 105% higher.
  • Dried fruit contains less cholesterol.

We used Cheese, parmesan, dry grated, reduced fat and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Parmigiano-Reggiano vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +1916.4%
Contains more ZincZinc +892.3%
Contains more PhosphorusPhosphorus +926.8%
Contains more SeleniumSelenium +704.5%
Contains more PotassiumPotassium +829.6%
Contains more IronIron +195.6%
Contains more CopperCopper +44.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +176.5%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +556.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin EVitamin E +2447.1%
Contains more Vitamin B3Vitamin B3 +2171.1%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B6Vitamin B6 +191.8%
Contains more Vitamin KVitamin K +82.4%
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Dried fruit DV% diff.
Calcium 1109mg 55mg 105%
Phosphorus 729mg 71mg 94%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 10mg 66%
Saturated fat 13.317g 0.017g 60%
Protein 20g 3.39g 33%
Vitamin B2 0.486mg 0.074mg 32%
Zinc 3.87mg 0.39mg 32%
Potassium 125mg 1162mg 31%
Fats 20g 0.51g 30%
Cholesterol 88mg 0mg 29%
Fiber 0g 7.3g 29%
Selenium 17.7µg 2.2µg 28%
Vitamin E 0.17mg 4.33mg 28%
Iron 0.9mg 2.66mg 22%
Carbs 1.37g 62.64g 20%
Fructose 12.47g 16%
Monounsaturated fat 6.098g 0.074g 15%
Vitamin B3 0.114mg 2.589mg 15%
Copper 0.238mg 0.343mg 12%
Manganese 0.085mg 0.235mg 7%
Vitamin B6 0.049mg 0.143mg 7%
Vitamin B5 0.325mg 0.516mg 4%
Polyunsaturated fat 0.462g 0.074g 3%
Vitamin A 160µg 180µg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Magnesium 38mg 32mg 1%
Vitamin B1 0.029mg 0.015mg 1%
Vitamin K 1.7µg 3.1µg 1%
Choline 20.7mg 13.9mg 1%
Vitamin C 0mg 1mg 1%
Calories 265kcal 241kcal 1%
Net carbs 1.37g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Folate 10µg 10µg 0%
Tryptophan 0.24mg 0.016mg 0%
Threonine 1.519mg 0.073mg 0%
Isoleucine 1.2mg 0.063mg 0%
Leucine 2.983mg 0.105mg 0%
Lysine 2.459mg 0.083mg 0%
Methionine 0.369mg 0.015mg 0%
Phenylalanine 1.604mg 0.062mg 0%
Valine 1.498mg 0.078mg 0%
Histidine 0.752mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +490%
Contains more FatsFats +3821.6%
Contains more WaterWater +63.8%
Contains more OtherOther +212.5%
Contains more CarbsCarbs +4472.3%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +8140.5%
Contains more Poly. FatPolyunsaturated fat +524.3%
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.