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  6. Parmigiano-Reggiano vs. Onion

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

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What are the main differences between parmigiano-Reggiano and onions?

  • Onions have less calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and copper than parmigiano-Reggiano.
  • Parmigiano-Reggiano's daily need coverage for calcium is 109% higher.
  • Onions contain less cholesterol.
  • Onions have a lower glycemic index than parmigiano-Reggiano.

We used Cheese, parmesan, dry grated, reduced fat and Onions, raw types in this comparison.

Infographic

Parmigiano-Reggiano vs Onion 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%
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +4721.7%
Contains more IronIron +328.6%
Contains more CopperCopper +510.3%
Contains more ZincZinc +2176.5%
Contains more PhosphorusPhosphorus +2413.8%
Contains more SeleniumSelenium +3440%
Contains more PotassiumPotassium +16.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +51.8%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Onion
Onion
4
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1700%
Contains more Vitamin B5Vitamin B5 +164.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +325%
Contains more CholineCholine +239.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.6%
Contains more Vitamin B6Vitamin B6 +144.9%
Contains more FolateFolate +90%
~equal in Vitamin B3 ~0.116mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Onion DV% diff.
Calcium 1109mg 23mg 109%
Phosphorus 729mg 29mg 100%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 4mg 66%
Saturated fat 13.317g 0.042g 60%
Protein 20g 1.1g 38%
Vitamin B2 0.486mg 0.027mg 35%
Zinc 3.87mg 0.17mg 34%
Selenium 17.7µg 0.5µg 31%
Fats 20g 0.1g 31%
Cholesterol 88mg 0mg 29%
Copper 0.238mg 0.039mg 22%
Vitamin A 160µg 0µg 18%
Monounsaturated fat 6.098g 0.013g 15%
Calories 265kcal 40kcal 11%
Iron 0.9mg 0.21mg 9%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Magnesium 38mg 10mg 7%
Vitamin B6 0.049mg 0.12mg 5%
Vitamin B5 0.325mg 0.123mg 4%
Polyunsaturated fat 0.462g 0.017g 3%
Choline 20.7mg 6.1mg 3%
Carbs 1.37g 9.34g 3%
Folate 10µg 19µg 2%
Fructose 1.29g 2%
Vitamin D 15IU 0IU 2%
Manganese 0.085mg 0.129mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B1 0.029mg 0.046mg 1%
Vitamin K 1.7µg 0.4µg 1%
Vitamin E 0.17mg 0.02mg 1%
Potassium 125mg 146mg 1%
Net carbs 1.37g 7.64g N/A
Sugar 0g 4.24g N/A
Vitamin B3 0.114mg 0.116mg 0%
Tryptophan 0.24mg 0.014mg 0%
Threonine 1.519mg 0.021mg 0%
Isoleucine 1.2mg 0.014mg 0%
Leucine 2.983mg 0.025mg 0%
Lysine 2.459mg 0.039mg 0%
Methionine 0.369mg 0.002mg 0%
Phenylalanine 1.604mg 0.025mg 0%
Valine 1.498mg 0.021mg 0%
Histidine 0.752mg 0.014mg 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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1718.2%
Contains more FatsFats +19900%
Contains more OtherOther +2194.3%
Contains more CarbsCarbs +581.8%
Contains more WaterWater +76.1%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +46807.7%
Contains more Poly. FatPolyunsaturated fat +2617.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.