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Parmigiano-Reggiano vs. Mixed nuts — In-Depth Nutrition Comparison

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Differences between parmigiano-Reggiano and mixed nuts

  • Parmigiano-Reggiano has more calcium, vitamin B12, and phosphorus, while mixed nuts have more manganese, copper, vitamin E, vitamin B3, magnesium, and selenium.
  • Parmigiano-Reggiano's daily need coverage for calcium is 99% higher.
  • The amount of sodium in mixed nuts is lower.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Parmigiano-Reggiano vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +847.9%
Contains more ZincZinc +15.2%
Contains more PhosphorusPhosphorus +59.9%
Contains more MagnesiumMagnesium +502.6%
Contains more PotassiumPotassium +405.6%
Contains more IronIron +190%
Contains more CopperCopper +281.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2300%
Contains more SeleniumSelenium +91.5%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +148%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +551.7%
Contains more Vitamin B3Vitamin B3 +6662.3%
Contains more Vitamin B5Vitamin B5 +250.8%
Contains more Vitamin B6Vitamin B6 +618.4%
Contains more Vitamin KVitamin K +235.3%
Contains more FolateFolate +730%
Contains more CholineCholine +151.2%

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +2332.7%
Contains more OtherOther +178.8%
Contains more FatsFats +169.8%
Contains more CarbsCarbs +1436.5%
~equal in Protein ~20.04g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Mono. FatMonounsaturated fat +367.2%
Contains more Poly. FatPolyunsaturated fat +3062.8%

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Mixed nuts DV% diff.
Calcium 1109mg 117mg 99%
Vitamin B12 2.26µg 0µg 94%
Polyunsaturated fat 0.462g 14.612g 94%
Manganese 0.085mg 2.04mg 85%
Copper 0.238mg 0.907mg 74%
Sodium 1529mg 5mg 66%
Monounsaturated fat 6.098g 28.488g 56%
Fats 20g 53.95g 52%
Vitamin E 0.17mg 7.82mg 51%
Vitamin B3 0.114mg 7.709mg 47%
Magnesium 38mg 229mg 45%
Phosphorus 729mg 456mg 39%
Cholesterol 88mg 0mg 29%
Selenium 17.7µg 33.9µg 29%
Fiber 0g 7g 28%
Vitamin B6 0.049mg 0.352mg 23%
Vitamin B2 0.486mg 0.196mg 22%
Iron 0.9mg 2.61mg 21%
Saturated fat 13.317g 8.711g 21%
Folate 10µg 83µg 18%
Vitamin A 160µg 0µg 18%
Calories 265kcal 607kcal 17%
Vitamin B5 0.325mg 1.14mg 16%
Potassium 125mg 632mg 15%
Vitamin B1 0.029mg 0.189mg 13%
Carbs 1.37g 21.05g 7%
Choline 20.7mg 52mg 6%
Zinc 3.87mg 3.36mg 5%
Vitamin K 1.7µg 5.7µg 3%
Vitamin D 0.4µg 0µg 2%
Starch 4.2g 2%
Vitamin D 15IU 0IU 2%
Vitamin C 0mg 0.5mg 1%
Protein 20g 20.04g 0%
Net carbs 1.37g 14.05g N/A
Sugar 0g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.24mg 0.22mg 0%
Threonine 1.519mg 0.703mg 0%
Isoleucine 1.2mg 0.826mg 0%
Leucine 2.983mg 1.656mg 0%
Lysine 2.459mg 0.782mg 0%
Methionine 0.369mg 0.283mg 0%
Phenylalanine 1.604mg 1.182mg 0%
Valine 1.498mg 1.001mg 0%
Histidine 0.752mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 4.15g)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1524mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 4.606g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 3)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is richer in minerals?
?
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.