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  6. Parmigiano-Reggiano vs. Garlic

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

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How are parmigiano-Reggiano and garlic different?

  • Parmigiano-Reggiano is higher in vitamin B12, calcium, phosphorus, and vitamin B2; however, garlic is richer in vitamin B6, manganese, and vitamin C.
  • Daily need coverage for vitamin B12 for parmigiano-Reggiano is 94% higher.

Cheese, parmesan, dry grated, reduced fat and Garlic, raw are the varieties used in this article.

Infographic

Parmigiano-Reggiano vs Garlic 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%
Garlic
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +512.7%
Contains more ZincZinc +233.6%
Contains more PhosphorusPhosphorus +376.5%
Contains more SeleniumSelenium +24.6%
Contains more PotassiumPotassium +220.8%
Contains more IronIron +88.9%
Contains more CopperCopper +25.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1867.1%

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%
Garlic
Garlic
6
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +341.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B3Vitamin B3 +514%
Contains more Vitamin B5Vitamin B5 +83.4%
Contains more Vitamin B6Vitamin B6 +2420.4%
Contains more CholineCholine +12.1%
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Garlic DV% diff.
Vitamin B12 2.26µg 0µg 94%
Calcium 1109mg 181mg 93%
Vitamin B6 0.049mg 1.235mg 91%
Phosphorus 729mg 153mg 82%
Manganese 0.085mg 1.672mg 69%
Sodium 1529mg 17mg 66%
Saturated fat 13.317g 0.089g 60%
Vitamin C 0mg 31.2mg 35%
Fats 20g 0.5g 30%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.11mg 29%
Protein 20g 6.36g 27%
Zinc 3.87mg 1.16mg 25%
Vitamin A 160µg 0µg 18%
Monounsaturated fat 6.098g 0.011g 15%
Vitamin B1 0.029mg 0.2mg 14%
Carbs 1.37g 33.06g 11%
Iron 0.9mg 1.7mg 10%
Potassium 125mg 401mg 8%
Fiber 0g 2.1g 8%
Copper 0.238mg 0.299mg 7%
Calories 265kcal 149kcal 6%
Selenium 17.7µg 14.2µg 6%
Vitamin B5 0.325mg 0.596mg 5%
Vitamin B3 0.114mg 0.7mg 4%
Magnesium 38mg 25mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Folate 10µg 3µg 2%
Polyunsaturated fat 0.462g 0.249g 1%
Vitamin E 0.17mg 0.08mg 1%
Net carbs 1.37g 30.96g N/A
Sugar 0g 1g N/A
Vitamin K 1.7µg 1.7µg 0%
Choline 20.7mg 23.2mg 0%
Tryptophan 0.24mg 0.066mg 0%
Threonine 1.519mg 0.157mg 0%
Isoleucine 1.2mg 0.217mg 0%
Leucine 2.983mg 0.308mg 0%
Lysine 2.459mg 0.273mg 0%
Methionine 0.369mg 0.076mg 0%
Phenylalanine 1.604mg 0.183mg 0%
Valine 1.498mg 0.291mg 0%
Histidine 0.752mg 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +214.5%
Contains more FatsFats +3900%
Contains more OtherOther +435.3%
Contains more CarbsCarbs +2313.1%
Contains more WaterWater +15.8%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +55336.4%
Contains more Poly. FatPolyunsaturated fat +85.5%
Contains less Sat. FatSaturated fat -99.3%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.