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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
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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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more CalciumCalcium +956.2%
Contains more ZincZinc +75.9%
Contains more PhosphorusPhosphorus +48.8%
Contains more SeleniumSelenium +152.9%
Contains more MagnesiumMagnesium +218.4%
Contains more PotassiumPotassium +720%
Contains more IronIron +335.6%
Contains more CopperCopper +446.2%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +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.
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% 36% 3.4% 12% 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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin AVitamin A +17.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1582.4%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B3Vitamin B3 +1040.4%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +3369.4%
Contains more FolateFolate +410%

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% 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 WaterWater +1057.9%
Contains more OtherOther +169.5%
Contains more FatsFats +126.6%
Contains more CarbsCarbs +1883.2%
~equal in Protein ~20.16g

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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated Fat -55.6%
Contains more Mono. FatMonounsaturated Fat +281.4%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 265kcal 560kcal Pistachio
Protein 20g 20.16g Pistachio
Fats 20g 45.32g Pistachio
Vitamin C 0mg 5.6mg Pistachio
Net carbs 1.37g 16.57g Pistachio
Carbs 1.37g 27.17g Pistachio
Cholesterol 88mg 0mg Pistachio
Vitamin D 15IU 0IU Parmigiano-Reggiano
Magnesium 38mg 121mg Pistachio
Calcium 1109mg 105mg Parmigiano-Reggiano
Potassium 125mg 1025mg Pistachio
Iron 0.9mg 3.92mg Pistachio
Sugar 0g 7.66g Parmigiano-Reggiano
Fiber 0g 10.6g Pistachio
Copper 0.238mg 1.3mg Pistachio
Zinc 3.87mg 2.2mg Parmigiano-Reggiano
Starch 1.67g Pistachio
Phosphorus 729mg 490mg Parmigiano-Reggiano
Sodium 1529mg 1mg Pistachio
Vitamin A 605IU 516IU Parmigiano-Reggiano
Vitamin A 160µg 26µg Parmigiano-Reggiano
Vitamin E 0.17mg 2.86mg Pistachio
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Manganese 0.085mg 1.2mg Pistachio
Selenium 17.7µg 7µg Parmigiano-Reggiano
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
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
Folate 10µg 51µg Pistachio
Choline 20.7mg Parmigiano-Reggiano
Saturated Fat 13.317g 5.907g Pistachio
Monounsaturated Fat 6.098g 23.257g Pistachio
Polyunsaturated fat 0.462g 14.38g Pistachio
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
Fructose 0.24g 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 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
39%
Parmigiano-Reggiano
65%
Pistachio
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
125%
Pistachio

Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1528mg)
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.