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  6. Parmigiano-Reggiano vs. Falafel

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

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Important differences between parmigiano-Reggiano and falafel

  • Parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, selenium, and vitamin B2; however, falafel has more iron and manganese.
  • Parmigiano-Reggiano's daily need coverage for calcium is 106% more.
  • Falafel is lower in cholesterol.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Falafel, home-prepared.

Infographic

Parmigiano-Reggiano vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +1953.7%
Contains more ZincZinc +158%
Contains more PhosphorusPhosphorus +279.7%
Contains more SeleniumSelenium +1670%
Contains more MagnesiumMagnesium +115.8%
Contains more PotassiumPotassium +368%
Contains more IronIron +280%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +712.9%
~equal in Copper ~0.258mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +192.8%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +403.4%
Contains more Vitamin B3Vitamin B3 +815.8%
Contains more Vitamin B6Vitamin B6 +155.1%
Contains more FolateFolate +830%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Falafel DV% diff.
Calcium 1109mg 54mg 106%
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 192mg 77%
Sodium 1529mg 294mg 54%
Saturated fat 13.317g 2.383g 50%
Iron 0.9mg 3.42mg 32%
Selenium 17.7µg 1µg 30%
Cholesterol 88mg 0mg 29%
Manganese 0.085mg 0.691mg 26%
Vitamin B2 0.486mg 0.166mg 25%
Polyunsaturated fat 0.462g 4.16g 25%
Zinc 3.87mg 1.5mg 22%
Folate 10µg 93µg 21%
Vitamin A 160µg 1µg 18%
Potassium 125mg 585mg 14%
Protein 20g 13.31g 13%
Magnesium 38mg 82mg 10%
Carbs 1.37g 31.84g 10%
Monounsaturated fat 6.098g 10.171g 10%
Vitamin B1 0.029mg 0.146mg 10%
Vitamin B3 0.114mg 1.044mg 6%
Vitamin B6 0.049mg 0.125mg 6%
Choline 20.7mg 4%
Calories 265kcal 333kcal 3%
Fats 20g 17.8g 3%
Vitamin D 0.4µg 0µg 2%
Copper 0.238mg 0.258mg 2%
Vitamin D 15IU 0IU 2%
Vitamin C 0mg 1.6mg 2%
Vitamin B5 0.325mg 0.292mg 1%
Vitamin E 0.17mg 1%
Vitamin K 1.7µg 1%
Net carbs 1.37g 31.84g N/A
Tryptophan 0.24mg 0.134mg 0%
Threonine 1.519mg 0.492mg 0%
Isoleucine 1.2mg 0.567mg 0%
Leucine 2.983mg 0.944mg 0%
Lysine 2.459mg 0.856mg 0%
Methionine 0.369mg 0.187mg 0%
Phenylalanine 1.604mg 0.707mg 0%
Valine 1.498mg 0.562mg 0%
Histidine 0.752mg 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +50.3%
Contains more FatsFats +12.4%
Contains more WaterWater +46.2%
Contains more OtherOther +230.5%
Contains more CarbsCarbs +2224.1%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +66.8%
Contains more Poly. FatPolyunsaturated fat +800.4%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.