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  6. Parmigiano-Reggiano vs. Prunes

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

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A recap on differences between parmigiano-Reggiano and prunes

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, selenium, and zinc; however, prunes are higher in vitamin K and fiber.
  • Parmigiano-Reggiano covers your daily calcium needs 107% more than prunes.
  • Prunes have less cholesterol.

Food varieties used in this article are Cheese, parmesan, dry grated, reduced fat and Plums, dried (prunes), uncooked.

Infographic

Parmigiano-Reggiano vs Prunes 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%
Prunes
Prunes
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +2479.1%
Contains more ZincZinc +779.5%
Contains more PhosphorusPhosphorus +956.5%
Contains more SeleniumSelenium +5800%
Contains more PotassiumPotassium +485.6%
Contains more CopperCopper +18.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +251.8%
~equal in Magnesium ~41mg
~equal in Iron ~0.93mg

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%
Prunes
Prunes
7
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin AVitamin A +310.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +105%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +152.9%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B3Vitamin B3 +1550.9%
Contains more Vitamin B5Vitamin B5 +29.8%
Contains more Vitamin B6Vitamin B6 +318.4%
Contains more Vitamin KVitamin K +3400%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Prunes DV% diff.
Calcium 1109mg 43mg 107%
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 69mg 94%
Sodium 1529mg 2mg 66%
Saturated fat 13.317g 0.088g 60%
Vitamin K 1.7µg 59.5µg 48%
Protein 20g 2.18g 36%
Selenium 17.7µg 0.3µg 32%
Zinc 3.87mg 0.44mg 31%
Fats 20g 0.38g 30%
Cholesterol 88mg 0mg 29%
Fiber 0g 7.1g 28%
Vitamin B2 0.486mg 0.186mg 23%
Carbs 1.37g 63.88g 21%
Potassium 125mg 732mg 18%
Fructose 12.45g 16%
Monounsaturated fat 6.098g 0.053g 15%
Vitamin A 160µg 39µg 13%
Vitamin B6 0.049mg 0.205mg 12%
Vitamin B3 0.114mg 1.882mg 11%
Manganese 0.085mg 0.299mg 9%
Copper 0.238mg 0.281mg 5%
Polyunsaturated fat 0.462g 0.062g 3%
Starch 5.11g 2%
Choline 20.7mg 10.1mg 2%
Vitamin D 15IU 0IU 2%
Folate 10µg 4µg 2%
Vitamin B5 0.325mg 0.422mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B1 0.029mg 0.051mg 2%
Vitamin E 0.17mg 0.43mg 2%
Magnesium 38mg 41mg 1%
Calories 265kcal 240kcal 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 1.37g 56.78g N/A
Iron 0.9mg 0.93mg 0%
Sugar 0g 38.13g N/A
Tryptophan 0.24mg 0.025mg 0%
Threonine 1.519mg 0.049mg 0%
Isoleucine 1.2mg 0.041mg 0%
Leucine 2.983mg 0.066mg 0%
Lysine 2.459mg 0.05mg 0%
Methionine 0.369mg 0.016mg 0%
Phenylalanine 1.604mg 0.052mg 0%
Valine 1.498mg 0.056mg 0%
Histidine 0.752mg 0.027mg 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
Prunes
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +817.4%
Contains more FatsFats +5163.2%
Contains more WaterWater +63.6%
Contains more OtherOther +204.2%
Contains more CarbsCarbs +4562.8%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +11405.7%
Contains more Poly. FatPolyunsaturated fat +645.2%
Contains less Sat. FatSaturated fat -99.3%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.