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

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A recap on differences between Parmigiano-Reggiano and Pistachio

  • Parmigiano-Reggiano has more Calcium, and Vitamin B12, however, Pistachio is higher in Vitamin B6, Copper, Vitamin B1, Manganese, Fiber, and Iron.
  • Pistachio covers your daily Vitamin B6 needs 127% more than Parmigiano-Reggiano.
  • Pistachio has less Sodium.

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

Infographic

Parmigiano-Reggiano vs Pistachio 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.
Contains more Calcium +956.2%
Contains more Phosphorus +48.8%
Contains more Zinc +75.9%
Contains more Selenium +152.9%
Contains more Iron +335.6%
Contains more Magnesium +218.4%
Contains more Potassium +720%
Contains less Sodium -99.9%
Contains more Copper +446.2%
Contains more Manganese +1311.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +956.2%
Contains more Phosphorus +48.8%
Contains more Zinc +75.9%
Contains more Selenium +152.9%
Contains more Iron +335.6%
Contains more Magnesium +218.4%
Contains more Potassium +720%
Contains less Sodium -99.9%
Contains more Copper +446.2%
Contains more Manganese +1311.8%

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.
:
Contains more Vitamin A +17.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +203.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1582.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2900%
Contains more Vitamin B3 +1040.4%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +3369.4%
Contains more Folate +410%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin A +17.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +203.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1582.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2900%
Contains more Vitamin B3 +1040.4%
Contains more Vitamin B5 +60%
Contains more Vitamin B6 +3369.4%
Contains more Folate +410%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1057.9%
Contains more Other +169.5%
Contains more Fats +126.6%
Contains more Carbs +1883.2%
Equal in Protein - 20.16
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Water +1057.9%
Contains more Other +169.5%
Contains more Fats +126.6%
Contains more Carbs +1883.2%
Equal in Protein - 20.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +281.4%
Contains more Polyunsaturated fat +3012.6%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +281.4%
Contains more Polyunsaturated fat +3012.6%

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 Pistachio
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Pistachio Opinion
Net carbs 1.37g 16.57g Pistachio
Protein 20g 20.16g Pistachio
Fats 20g 45.32g Pistachio
Carbs 1.37g 27.17g Pistachio
Calories 265kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 0g 7.66g Parmigiano-Reggiano
Fiber 0g 10.6g Pistachio
Calcium 1109mg 105mg Parmigiano-Reggiano
Iron 0.9mg 3.92mg Pistachio
Magnesium 38mg 121mg Pistachio
Phosphorus 729mg 490mg Parmigiano-Reggiano
Potassium 125mg 1025mg Pistachio
Sodium 1529mg 1mg Pistachio
Zinc 3.87mg 2.2mg Parmigiano-Reggiano
Copper 0.238mg 1.3mg Pistachio
Manganese 0.085mg 1.2mg Pistachio
Selenium 17.7µg 7µg Parmigiano-Reggiano
Vitamin A 605IU 516IU Parmigiano-Reggiano
Vitamin A RAE 160µg 26µg Parmigiano-Reggiano
Vitamin E 0.17mg 2.86mg Pistachio
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.029mg 0.87mg Pistachio
Vitamin B2 0.486mg 0.16mg Parmigiano-Reggiano
Vitamin B3 0.114mg 1.3mg Pistachio
Vitamin B5 0.325mg 0.52mg Pistachio
Vitamin B6 0.049mg 1.7mg Pistachio
Folate 10µg 51µg Pistachio
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
Tryptophan 0.24mg 0.251mg Pistachio
Threonine 1.519mg 0.684mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.917mg Parmigiano-Reggiano
Leucine 2.983mg 1.604mg Parmigiano-Reggiano
Lysine 2.459mg 1.138mg Parmigiano-Reggiano
Methionine 0.369mg 0.36mg Parmigiano-Reggiano
Phenylalanine 1.604mg 1.092mg Parmigiano-Reggiano
Valine 1.498mg 1.249mg Parmigiano-Reggiano
Histidine 0.752mg 0.512mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Pistachio
Saturated Fat 13.317g 5.907g Pistachio
Monounsaturated Fat 6.098g 23.257g Pistachio
Polyunsaturated fat 0.462g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Parmigiano-Reggiano
71%
Pistachio
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1528mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 7.41g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.6)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 1)
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.
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.