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  6. Parmigiano-Reggiano vs. Chia seeds

Parmigiano-Reggiano vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between parmigiano-Reggiano and chia seeds

  • Parmigiano-Reggiano has more vitamin B12; however, chia seeds are richer in fiber, manganese, iron, copper, magnesium, selenium, and vitamin B3.
  • Chia seeds cover your daily fiber needs 138% more than parmigiano-Reggiano.
  • Chia seeds contain less sodium.
  • Parmigiano-Reggiano has a higher glycemic index. The glycemic index of parmigiano-Reggiano is 27, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Seeds, chia seeds, dried.

Infographic

Parmigiano-Reggiano vs Chia seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more CalciumCalcium +75.8%
Contains more MagnesiumMagnesium +781.6%
Contains more PotassiumPotassium +225.6%
Contains more IronIron +757.8%
Contains more CopperCopper +288.2%
Contains more ZincZinc +18.3%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3103.5%
Contains more SeleniumSelenium +211.9%

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%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +185.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +2037.9%
Contains more Vitamin B3Vitamin B3 +7645.6%
Contains more FolateFolate +390%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Chia seeds DV% diff.
Polyunsaturated fat 0.462g 23.665g 155%
Fiber 0g 34.4g 138%
Manganese 0.085mg 2.723mg 115%
Vitamin B12 2.26µg 0µg 94%
Iron 0.9mg 7.72mg 85%
Copper 0.238mg 0.924mg 76%
Magnesium 38mg 335mg 71%
Selenium 17.7µg 55.2µg 68%
Sodium 1529mg 16mg 66%
Vitamin B3 0.114mg 8.83mg 54%
Vitamin B1 0.029mg 0.62mg 49%
Calcium 1109mg 631mg 48%
Saturated fat 13.317g 3.33g 45%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.17mg 24%
Phosphorus 729mg 860mg 19%
Vitamin A 160µg 18%
Fats 20g 30.74g 17%
Carbs 1.37g 42.12g 14%
Calories 265kcal 486kcal 11%
Folate 10µg 49µg 10%
Monounsaturated fat 6.098g 2.309g 9%
Potassium 125mg 407mg 8%
Protein 20g 16.54g 7%
Vitamin B5 0.325mg 7%
Zinc 3.87mg 4.58mg 6%
Choline 20.7mg 4%
Vitamin B6 0.049mg 4%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.17mg 0.5mg 2%
Vitamin D 0.4µg 2%
Vitamin D 15IU 2%
Vitamin K 1.7µg 1%
Net carbs 1.37g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.24mg 0.436mg 0%
Threonine 1.519mg 0.709mg 0%
Isoleucine 1.2mg 0.801mg 0%
Leucine 2.983mg 1.371mg 0%
Lysine 2.459mg 0.97mg 0%
Methionine 0.369mg 0.588mg 0%
Phenylalanine 1.604mg 1.016mg 0%
Valine 1.498mg 0.95mg 0%
Histidine 0.752mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +20.9%
Contains more WaterWater +772.4%
Contains more OtherOther +67.3%
Contains more FatsFats +53.7%
Contains more CarbsCarbs +2974.5%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +164.1%
Contains less Sat. FatSaturated fat -75%
Contains more Poly. FatPolyunsaturated fat +5022.3%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.