Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Parmigiano-Reggiano
  5. Compare
  6. Parmigiano-Reggiano vs. Mustard Greens Raw

Parmigiano-Reggiano vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

The main differences between parmigiano-Reggiano and mustard Greens Raw

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, zinc, and selenium; however, mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.
  • Mustard Greens Raw are lower in saturated fat.

Food types used in this article are Cheese, parmesan, dry grated, reduced fat and Mustard greens, raw.

Infographic

Parmigiano-Reggiano vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +864.3%
Contains more CopperCopper +44.2%
Contains more ZincZinc +1448%
Contains more PhosphorusPhosphorus +1156.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1866.7%
Contains more PotassiumPotassium +207.2%
Contains more IronIron +82.2%
Contains less SodiumSodium -98.7%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +341.8%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +4040%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +601.8%
Contains more Vitamin B6Vitamin B6 +267.3%
Contains more Vitamin KVitamin K +15047.1%
Contains more FolateFolate +20%
~equal in Vitamin A ~151µg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Mustard Greens Raw DV% diff.
Vitamin K 1.7µg 257.5µg 213%
Calcium 1109mg 115mg 99%
Phosphorus 729mg 58mg 96%
Vitamin B12 2.26µg 0µg 94%
Vitamin C 0mg 70mg 78%
Sodium 1529mg 20mg 66%
Saturated fat 13.317g 0.01g 60%
Protein 20g 2.86g 34%
Zinc 3.87mg 0.25mg 33%
Selenium 17.7µg 0.9µg 31%
Fats 20g 0.42g 30%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.11mg 29%
Monounsaturated fat 6.098g 0.092g 15%
Fiber 0g 3.2g 13%
Vitamin E 0.17mg 2.01mg 12%
Calories 265kcal 27kcal 12%
Vitamin B6 0.049mg 0.18mg 10%
Iron 0.9mg 1.64mg 9%
Copper 0.238mg 0.165mg 8%
Potassium 125mg 384mg 8%
Choline 20.7mg 0.5mg 4%
Manganese 0.085mg 4%
Vitamin B1 0.029mg 0.08mg 4%
Vitamin B3 0.114mg 0.8mg 4%
Polyunsaturated fat 0.462g 0.038g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin B5 0.325mg 0.21mg 2%
Vitamin D 15IU 0IU 2%
Carbs 1.37g 4.67g 1%
Folate 10µg 12µg 1%
Vitamin A 160µg 151µg 1%
Magnesium 38mg 32mg 1%
Net carbs 1.37g 1.47g N/A
Sugar 0g 1.32g N/A
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +599.3%
Contains more FatsFats +4661.9%
Contains more OtherOther +494.8%
Contains more CarbsCarbs +240.9%
Contains more WaterWater +79.2%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +6528.3%
Contains more Poly. FatPolyunsaturated fat +1115.8%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.