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

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What are the differences between Parmigiano-Reggiano and Olive?

  • Parmigiano-Reggiano is higher in Phosphorus, Calcium, Vitamin B12, Vitamin B2, Zinc, and Selenium, yet Olive is higher in Iron.
  • Parmigiano-Reggiano's daily need coverage for Phosphorus is 104% more.
  • The amount of Cholesterol in Olive is lower.

We used Cheese, parmesan, dry grated, reduced fat and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Parmigiano-Reggiano vs Olive 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 +1160.2%
Contains more Magnesium +850%
Contains more Phosphorus +24200%
Contains more Potassium +1462.5%
Contains more Zinc +1659.1%
Contains more Manganese +325%
Contains more Selenium +1866.7%
Contains more Iron +266.7%
Contains less Sodium -51.9%
Equal in Copper - 0.251
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 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +1160.2%
Contains more Magnesium +850%
Contains more Phosphorus +24200%
Contains more Potassium +1462.5%
Contains more Zinc +1659.1%
Contains more Manganese +325%
Contains more Selenium +1866.7%
Contains more Iron +266.7%
Contains less Sodium -51.9%
Equal in Copper - 0.251

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.
:
2
Olive
Contains more Vitamin A +50.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +866.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +208.1%
Contains more Vitamin B5 +2066.7%
Contains more Vitamin B6 +444.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +21.4%
Contains more Vitamin E +870.6%
Contains more Vitamin C +∞%
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 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +50.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +866.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +208.1%
Contains more Vitamin B5 +2066.7%
Contains more Vitamin B6 +444.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +21.4%
Contains more Vitamin E +870.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +2281%
Contains more Fats +87.3%
Contains more Other +260.1%
Contains more Carbs +356.9%
Contains more Water +58.1%
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +2281%
Contains more Fats +87.3%
Contains more Other +260.1%
Contains more Carbs +356.9%
Contains more Water +58.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +29.4%
Contains more Polyunsaturated fat +97.2%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +29.4%
Contains more Polyunsaturated fat +97.2%

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Olive Opinion
Net carbs 1.37g 3.06g Olive
Protein 20g 0.84g Parmigiano-Reggiano
Fats 20g 10.68g Parmigiano-Reggiano
Carbs 1.37g 6.26g Olive
Calories 265kcal 115kcal Parmigiano-Reggiano
Fiber 0g 3.2g Olive
Calcium 1109mg 88mg Parmigiano-Reggiano
Iron 0.9mg 3.3mg Olive
Magnesium 38mg 4mg Parmigiano-Reggiano
Phosphorus 729mg 3mg Parmigiano-Reggiano
Potassium 125mg 8mg Parmigiano-Reggiano
Sodium 1529mg 735mg Olive
Zinc 3.87mg 0.22mg Parmigiano-Reggiano
Copper 0.238mg 0.251mg Olive
Manganese 0.085mg 0.02mg Parmigiano-Reggiano
Selenium 17.7µg 0.9µg Parmigiano-Reggiano
Vitamin A 605IU 403IU Parmigiano-Reggiano
Vitamin A RAE 160µg 20µg Parmigiano-Reggiano
Vitamin E 0.17mg 1.65mg Olive
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.029mg 0.003mg Parmigiano-Reggiano
Vitamin B2 0.486mg 0mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.037mg Parmigiano-Reggiano
Vitamin B5 0.325mg 0.015mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.009mg Parmigiano-Reggiano
Folate 10µg 0µg Parmigiano-Reggiano
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 1.4µg Parmigiano-Reggiano
Tryptophan 0.24mg Parmigiano-Reggiano
Threonine 1.519mg 0.026mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.031mg Parmigiano-Reggiano
Leucine 2.983mg 0.05mg Parmigiano-Reggiano
Lysine 2.459mg 0.032mg Parmigiano-Reggiano
Methionine 0.369mg 0.012mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.029mg Parmigiano-Reggiano
Valine 1.498mg 0.038mg Parmigiano-Reggiano
Histidine 0.752mg 0.023mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Olive
Saturated Fat 13.317g 1.415g Olive
Monounsaturated Fat 6.098g 7.888g Olive
Polyunsaturated fat 0.462g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Olive
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
6%
Olive
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
35%
Olive

Comparison summary

Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 27)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $0.3)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 794mg)
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 11.902g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.