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

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What are the differences between parmigiano-Reggiano and lettuce?

  • Parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium, yet lettuce is higher in vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 136% more.
  • The amount of saturated fat in lettuce is lower.

We used Cheese, parmesan, dry grated, reduced fat and Lettuce, green leaf, raw types in this article.

Infographic

Parmigiano-Reggiano vs Lettuce infographic
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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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +2980.6%
Contains more CopperCopper +720.7%
Contains more ZincZinc +2050%
Contains more PhosphorusPhosphorus +2413.8%
Contains more SeleniumSelenium +2850%
Contains more PotassiumPotassium +55.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +194.1%
~equal in Iron ~0.86mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +507.5%
Contains more Vitamin B5Vitamin B5 +142.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +52.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +131.3%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +141.4%
Contains more Vitamin B3Vitamin B3 +228.9%
Contains more Vitamin B6Vitamin B6 +83.7%
Contains more Vitamin KVitamin K +7329.4%
Contains more FolateFolate +280%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Lettuce DV% diff.
Calcium 1109mg 36mg 107%
Vitamin K 1.7µg 126.3µg 104%
Phosphorus 729mg 29mg 100%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 28mg 65%
Saturated fat 13.317g 0.02g 60%
Protein 20g 1.36g 37%
Zinc 3.87mg 0.18mg 34%
Selenium 17.7µg 0.6µg 31%
Fats 20g 0.15g 31%
Vitamin B2 0.486mg 0.08mg 31%
Cholesterol 88mg 0mg 29%
Vitamin A 160µg 370µg 23%
Copper 0.238mg 0.029mg 23%
Monounsaturated fat 6.098g 0.006g 15%
Calories 265kcal 15kcal 13%
Vitamin C 0mg 9.2mg 10%
Folate 10µg 38µg 7%
Manganese 0.085mg 0.25mg 7%
Magnesium 38mg 13mg 6%
Fiber 0g 1.3g 5%
Vitamin B5 0.325mg 0.134mg 4%
Vitamin B1 0.029mg 0.07mg 3%
Polyunsaturated fat 0.462g 0.082g 3%
Vitamin B6 0.049mg 0.09mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin B3 0.114mg 0.375mg 2%
Vitamin D 15IU 0IU 2%
Potassium 125mg 194mg 2%
Choline 20.7mg 13.6mg 1%
Iron 0.9mg 0.86mg 1%
Carbs 1.37g 2.87g 1%
Fructose 0.43g 1%
Net carbs 1.37g 1.57g N/A
Sugar 0g 0.78g N/A
Vitamin E 0.17mg 0.22mg 0%
Tryptophan 0.24mg 0.009mg 0%
Threonine 1.519mg 0.059mg 0%
Isoleucine 1.2mg 0.084mg 0%
Leucine 2.983mg 0.079mg 0%
Lysine 2.459mg 0.084mg 0%
Methionine 0.369mg 0.016mg 0%
Phenylalanine 1.604mg 0.055mg 0%
Valine 1.498mg 0.07mg 0%
Histidine 0.752mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1370.6%
Contains more FatsFats +13233.3%
Contains more OtherOther +1154.7%
Contains more CarbsCarbs +109.5%
Contains more WaterWater +87.7%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +101533.3%
Contains more Poly. FatPolyunsaturated fat +463.4%
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.