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Parmigiano-Reggiano vs. Heart of palm — In-Depth Nutrition Comparison

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What are the main differences between parmigiano-Reggiano and heart of palm?

  • Parmigiano-Reggiano is richer in calcium, vitamin B12, phosphorus, and selenium, yet heart of palm is richer in vitamin B6, potassium, and copper.
  • Parmigiano-Reggiano's daily need coverage for calcium is 109% higher.
  • Heart of palm contains less cholesterol.

We used Cheese, parmesan, dry grated, reduced fat and Hearts of palm, raw types in this comparison.

Infographic

Parmigiano-Reggiano vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +6061.1%
Contains more PhosphorusPhosphorus +420.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2428.6%
Contains more PotassiumPotassium +1344.8%
Contains more IronIron +87.8%
Contains more CopperCopper +170.6%
Contains less SodiumSodium -99.1%
~equal in Zinc ~3.73mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +689.5%
Contains more Vitamin B6Vitamin B6 +1553.1%
Contains more FolateFolate +140%

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +640.7%
Contains more FatsFats +9900%
Contains more OtherOther +303.5%
Contains more CarbsCarbs +1769.3%
Contains more WaterWater +37.4%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +121860%
Contains more Poly. FatPolyunsaturated fat +419.1%
Contains less Sat. FatSaturated fat -99.7%

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 Heart of palm
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Heart of palm DV% diff.
Calcium 1109mg 18mg 109%
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 140mg 84%
Sodium 1529mg 14mg 66%
Saturated fat 13.317g 0.046g 60%
Vitamin B6 0.049mg 0.81mg 59%
Potassium 125mg 1806mg 49%
Copper 0.238mg 0.644mg 45%
Protein 20g 2.7g 35%
Selenium 17.7µg 0.7µg 31%
Fats 20g 0.2g 30%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.18mg 24%
Vitamin A 160µg 3µg 17%
Monounsaturated fat 6.098g 0.005g 15%
Iron 0.9mg 1.69mg 10%
Vitamin C 0mg 8mg 9%
Calories 265kcal 115kcal 8%
Carbs 1.37g 25.61g 8%
Vitamin B5 0.325mg 7%
Magnesium 38mg 10mg 7%
Fiber 0g 1.5g 6%
Vitamin B3 0.114mg 0.9mg 5%
Choline 20.7mg 0mg 4%
Manganese 0.085mg 4%
Folate 10µg 24µg 4%
Vitamin E 0.17mg 0.5mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B1 0.029mg 0.05mg 2%
Polyunsaturated fat 0.462g 0.089g 2%
Vitamin D 15IU 0IU 2%
Zinc 3.87mg 3.73mg 1%
Vitamin K 1.7µg 0µg 1%
Net carbs 1.37g 24.11g N/A
Sugar 0g 17.16g N/A
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1515mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 13.271g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3.2)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.