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Parmigiano-Reggiano vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between parmigiano-Reggiano and marrow-stem Kale

  • Parmigiano-Reggiano has more phosphorus, vitamin B12, calcium, zinc, and selenium; however, marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than parmigiano-Reggiano.
  • Marrow-stem Kale has less saturated fat.

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

Infographic

Parmigiano-Reggiano vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +378%
Contains more IronIron +91.5%
Contains more CopperCopper +417.4%
Contains more ZincZinc +1742.9%
Contains more PhosphorusPhosphorus +2816%
Contains more SeleniumSelenium +1261.5%
Contains more PotassiumPotassium +70.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +674.1%

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%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +273.8%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56.9%
Contains more Vitamin EVitamin E +1229.4%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin B3Vitamin B3 +550.9%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin KVitamin K +25611.8%
Contains more FolateFolate +1190%
Contains more CholineCholine +12.1%

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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +562.3%
Contains more FatsFats +3178.7%
Contains more OtherOther +503.8%
Contains more CarbsCarbs +295.6%
Contains more WaterWater +77.1%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +20226.7%
Contains more Poly. FatPolyunsaturated fat +129.9%
Contains less Sat. FatSaturated fat -99.6%

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 Marrow-stem Kale
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 ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Marrow-stem Kale DV% diff.
Vitamin K 1.7µg 437.1µg 363%
Phosphorus 729mg 25mg 101%
Vitamin B12 2.26µg 0µg 94%
Calcium 1109mg 232mg 88%
Sodium 1529mg 17mg 66%
Saturated fat 13.317g 0.055g 60%
Vitamin C 0mg 35.3mg 39%
Protein 20g 3.02g 34%
Zinc 3.87mg 0.21mg 33%
Selenium 17.7µg 1.3µg 30%
Folate 10µg 129µg 30%
Fats 20g 0.61g 30%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.13mg 27%
Manganese 0.085mg 0.658mg 25%
Copper 0.238mg 0.046mg 21%
Fiber 0g 4g 16%
Monounsaturated fat 6.098g 0.03g 15%
Vitamin E 0.17mg 2.26mg 14%
Calories 265kcal 32kcal 12%
Vitamin A 160µg 251µg 10%
Vitamin B6 0.049mg 0.165mg 9%
Iron 0.9mg 0.47mg 5%
Vitamin B3 0.114mg 0.742mg 4%
Potassium 125mg 213mg 3%
Magnesium 38mg 27mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Polyunsaturated fat 0.462g 0.201g 2%
Vitamin B1 0.029mg 0.054mg 2%
Carbs 1.37g 5.42g 1%
Vitamin B5 0.325mg 0.267mg 1%
Net carbs 1.37g 1.42g N/A
Sugar 0g 0.46g N/A
Choline 20.7mg 23.2mg 0%
Tryptophan 0.24mg 0.031mg 0%
Threonine 1.519mg 0.086mg 0%
Isoleucine 1.2mg 0.1mg 0%
Leucine 2.983mg 0.151mg 0%
Lysine 2.459mg 0.117mg 0%
Methionine 0.369mg 0.033mg 0%
Phenylalanine 1.604mg 0.087mg 0%
Valine 1.498mg 0.12mg 0%
Histidine 0.752mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Marrow-stem Kale
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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.46g)
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?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1512mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 13.262g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.7)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.