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  6. Parmigiano-Reggiano vs. Kiwi

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

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Important differences between parmigiano-Reggiano and kiwi

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium; however, kiwi has more vitamin C and vitamin K.
  • Parmigiano-Reggiano's daily need coverage for calcium is 108% more.
  • Kiwi is lower in sodium.
  • Kiwi has a higher glycemic index than parmigiano-Reggiano.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Kiwifruit, green, raw.

Infographic

Parmigiano-Reggiano vs Kiwi 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%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +3161.8%
Contains more IronIron +190.3%
Contains more CopperCopper +83.1%
Contains more ZincZinc +2664.3%
Contains more PhosphorusPhosphorus +2044.1%
Contains more SeleniumSelenium +8750%
Contains more PotassiumPotassium +149.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +15.3%

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%
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1844%
Contains more Vitamin B5Vitamin B5 +77.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +165.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +758.8%
Contains more Vitamin B3Vitamin B3 +199.1%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +2270.6%
Contains more FolateFolate +150%
~equal in Vitamin B1 ~0.027mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Kiwi DV% diff.
Calcium 1109mg 34mg 108%
Vitamin C 0mg 92.7mg 103%
Phosphorus 729mg 34mg 99%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 3mg 66%
Saturated fat 13.317g 0.029g 60%
Protein 20g 1.14g 38%
Vitamin B2 0.486mg 0.025mg 35%
Zinc 3.87mg 0.14mg 34%
Vitamin K 1.7µg 40.3µg 32%
Selenium 17.7µg 0.2µg 32%
Fats 20g 0.52g 30%
Cholesterol 88mg 0mg 29%
Vitamin A 160µg 4µg 17%
Monounsaturated fat 6.098g 0.047g 15%
Fiber 0g 3g 12%
Copper 0.238mg 0.13mg 12%
Calories 265kcal 61kcal 10%
Vitamin E 0.17mg 1.46mg 9%
Iron 0.9mg 0.31mg 7%
Potassium 125mg 312mg 6%
Fructose 4.35g 5%
Magnesium 38mg 17mg 5%
Carbs 1.37g 14.66g 4%
Folate 10µg 25µg 4%
Vitamin B5 0.325mg 0.183mg 3%
Vitamin D 15IU 0IU 2%
Choline 20.7mg 7.8mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B6 0.049mg 0.063mg 1%
Polyunsaturated fat 0.462g 0.287g 1%
Vitamin B3 0.114mg 0.341mg 1%
Manganese 0.085mg 0.098mg 1%
Net carbs 1.37g 11.66g N/A
Sugar 0g 8.99g N/A
Vitamin B1 0.029mg 0.027mg 0%
Tryptophan 0.24mg 0.015mg 0%
Threonine 1.519mg 0.047mg 0%
Isoleucine 1.2mg 0.051mg 0%
Leucine 2.983mg 0.066mg 0%
Lysine 2.459mg 0.061mg 0%
Methionine 0.369mg 0.024mg 0%
Phenylalanine 1.604mg 0.044mg 0%
Valine 1.498mg 0.057mg 0%
Histidine 0.752mg 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1654.4%
Contains more FatsFats +3746.2%
Contains more OtherOther +1216.4%
Contains more CarbsCarbs +970.1%
Contains more WaterWater +64.2%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +12874.5%
Contains more Poly. FatPolyunsaturated fat +61%
Contains less Sat. FatSaturated 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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.