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  6. Parmigiano-Reggiano vs. Filo

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

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Important differences between parmigiano-Reggiano and filo

  • Parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, and zinc; however, filo has more vitamin B1, iron, and vitamin B3.
  • Parmigiano-Reggiano's daily need coverage for calcium is 110% more.
  • Filo is lower in cholesterol.
  • Filo has a higher glycemic index than parmigiano-Reggiano.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Phyllo dough.

Infographic

Parmigiano-Reggiano vs Filo 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%
Filo
Filo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +9981.8%
Contains more PotassiumPotassium +68.9%
Contains more CopperCopper +135.6%
Contains more ZincZinc +689.8%
Contains more PhosphorusPhosphorus +872%
Contains more IronIron +256.7%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +460%
Contains more SeleniumSelenium +31.6%

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%
Filo
Filo
4
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +200%
Contains more Vitamin B1Vitamin B1 +1765.5%
Contains more Vitamin B3Vitamin B3 +3472.8%
Contains more Vitamin KVitamin K +47.1%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.302mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Filo DV% diff.
Calcium 1109mg 11mg 110%
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 75mg 93%
Saturated fat 13.317g 1.47g 54%
Sodium 1529mg 483mg 45%
Vitamin B1 0.029mg 0.541mg 43%
Zinc 3.87mg 0.49mg 31%
Cholesterol 88mg 0mg 29%
Iron 0.9mg 3.21mg 29%
Protein 20g 7.1g 26%
Vitamin B3 0.114mg 4.073mg 25%
Fats 20g 6g 22%
Folate 10µg 88µg 20%
Vitamin A 160µg 0µg 18%
Carbs 1.37g 52.6g 17%
Manganese 0.085mg 0.476mg 17%
Copper 0.238mg 0.101mg 15%
Vitamin B2 0.486mg 0.341mg 11%
Selenium 17.7µg 23.3µg 10%
Fiber 0g 1.9g 8%
Monounsaturated fat 6.098g 3.149g 7%
Magnesium 38mg 15mg 5%
Choline 20.7mg 6.9mg 3%
Polyunsaturated fat 0.462g 0.923g 3%
Calories 265kcal 299kcal 2%
Potassium 125mg 74mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin B6 0.049mg 0.03mg 1%
Vitamin K 1.7µg 2.5µg 1%
Vitamin E 0.17mg 0.08mg 1%
Net carbs 1.37g 50.7g N/A
Sugar 0g 0.18g N/A
Vitamin B5 0.325mg 0.302mg 0%
Tryptophan 0.24mg 0.088mg 0%
Threonine 1.519mg 0.194mg 0%
Isoleucine 1.2mg 0.246mg 0%
Leucine 2.983mg 0.49mg 0%
Lysine 2.459mg 0.158mg 0%
Methionine 0.369mg 0.126mg 0%
Phenylalanine 1.604mg 0.359mg 0%
Valine 1.498mg 0.286mg 0%
Histidine 0.752mg 0.159mg 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
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +181.7%
Contains more FatsFats +233.3%
Contains more WaterWater +55.2%
Contains more OtherOther +372.4%
Contains more CarbsCarbs +3739.4%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +93.6%
Contains less Sat. FatSaturated fat -89%
Contains more Poly. FatPolyunsaturated fat +99.8%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.