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

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What are the differences between parmigiano-Reggiano and ladyfinger?

  • Parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B1,2, and zinc, yet ladyfinger is higher in iron, vitamin B1, and folate.
  • Parmigiano-Reggiano's daily need coverage for calcium is 106% more.
  • Parmigiano-Reggiano has 10 times more sodium than ladyfinger. While parmigiano-Reggiano has 1529mg of sodium, ladyfinger has only 147mg.

We used Cheese, parmesan, dry grated, reduced fat and Cookies, ladyfingers, without lemon juice and rind types in this article.

Infographic

Parmigiano-Reggiano vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +2259.6%
Contains more CopperCopper +150.5%
Contains more ZincZinc +239.5%
Contains more PhosphorusPhosphorus +321.4%
Contains more SeleniumSelenium +∞%
Contains more IronIron +297.8%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +182.4%
~equal in Potassium ~113mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B12Vitamin B12 +201.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +879.3%
Contains more Vitamin B3Vitamin B3 +1745.6%
Contains more Vitamin B5Vitamin B5 +243.4%
Contains more Vitamin B6Vitamin B6 +149%
Contains more FolateFolate +670%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~167µg

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +88.7%
Contains more FatsFats +119.8%
Contains more WaterWater +159.5%
Contains more OtherOther +630%
Contains more CarbsCarbs +4257.7%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Mono. FatMonounsaturated fat +62.8%
Contains less Sat. FatSaturated fat -77.3%
Contains more Poly. FatPolyunsaturated fat +208%

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 Ladyfinger
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Ladyfinger DV% diff.
Calcium 1109mg 47mg 106%
Phosphorus 729mg 173mg 79%
Vitamin B12 2.26µg 0.75µg 63%
Sodium 1529mg 147mg 60%
Saturated fat 13.317g 3.022g 47%
Cholesterol 88mg 221mg 44%
Iron 0.9mg 3.58mg 34%
Selenium 17.7µg 32%
Zinc 3.87mg 1.14mg 25%
Vitamin B1 0.029mg 0.284mg 21%
Protein 20g 10.6g 19%
Carbs 1.37g 59.7g 19%
Folate 10µg 77µg 17%
Fats 20g 9.1g 17%
Copper 0.238mg 0.095mg 16%
Vitamin B5 0.325mg 1.116mg 16%
Vitamin B3 0.114mg 2.104mg 12%
Manganese 0.085mg 0.24mg 7%
Vitamin B6 0.049mg 0.122mg 6%
Magnesium 38mg 12mg 6%
Monounsaturated fat 6.098g 3.745g 6%
Polyunsaturated fat 0.462g 1.423g 6%
Calories 265kcal 363kcal 5%
Choline 20.7mg 4%
Vitamin B2 0.486mg 0.428mg 4%
Fiber 0g 1g 4%
Vitamin D 0.4µg 2%
Vitamin D 15IU 2%
Vitamin E 0.17mg 1%
Vitamin K 1.7µg 1%
Vitamin A 160µg 167µg 1%
Net carbs 1.37g 58.7g N/A
Potassium 125mg 113mg 0%
Tryptophan 0.24mg 0.133mg 0%
Threonine 1.519mg 0.467mg 0%
Isoleucine 1.2mg 0.516mg 0%
Leucine 2.983mg 0.861mg 0%
Lysine 2.459mg 0.679mg 0%
Methionine 0.369mg 0.268mg 0%
Phenylalanine 1.604mg 0.511mg 0%
Valine 1.498mg 0.579mg 0%
Histidine 0.752mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Ladyfinger
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
39%
Ladyfinger
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
35%
Ladyfinger

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 133mg)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 1382mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 10.295g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 27)
Which food is cheaper?
Ladyfinger
Ladyfinger 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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.