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  6. Parmigiano-Reggiano vs. Flax seeds

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

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The main differences between parmigiano-Reggiano and flax seeds

  • Parmigiano-Reggiano has more vitamin B12 and calcium; however, flax seeds have more vitamin B1, fiber, copper, manganese, magnesium, and iron.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Flax seeds are lower in sodium.

Food types used in this article are Cheese, parmesan, dry grated, reduced fat and Seeds, flaxseed.

Infographic

Parmigiano-Reggiano vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +334.9%
Contains more PhosphorusPhosphorus +13.6%
Contains more MagnesiumMagnesium +931.6%
Contains more PotassiumPotassium +550.4%
Contains more IronIron +536.7%
Contains more CopperCopper +412.6%
Contains more ZincZinc +12.1%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +2820%
Contains more SeleniumSelenium +43.5%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +82.4%
Contains more Vitamin B1Vitamin B1 +5569%
Contains more Vitamin B3Vitamin B3 +2601.8%
Contains more Vitamin B5Vitamin B5 +203.1%
Contains more Vitamin B6Vitamin B6 +865.3%
Contains more Vitamin KVitamin K +152.9%
Contains more FolateFolate +770%
Contains more CholineCholine +280.2%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Flax seeds DV% diff.
Polyunsaturated fat 0.462g 28.73g 188%
Vitamin B1 0.029mg 1.644mg 135%
Fiber 0g 27.3g 109%
Copper 0.238mg 1.22mg 109%
Manganese 0.085mg 2.482mg 104%
Vitamin B12 2.26µg 0µg 94%
Calcium 1109mg 255mg 85%
Magnesium 38mg 392mg 84%
Sodium 1529mg 30mg 65%
Iron 0.9mg 5.73mg 60%
Saturated fat 13.317g 3.663g 44%
Fats 20g 42.16g 34%
Vitamin B6 0.049mg 0.473mg 33%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.161mg 25%
Potassium 125mg 813mg 20%
Vitamin B3 0.114mg 3.08mg 19%
Folate 10µg 87µg 19%
Vitamin A 160µg 0µg 18%
Selenium 17.7µg 25.4µg 14%
Vitamin B5 0.325mg 0.985mg 13%
Calories 265kcal 534kcal 13%
Phosphorus 729mg 642mg 12%
Choline 20.7mg 78.7mg 11%
Carbs 1.37g 28.88g 9%
Monounsaturated fat 6.098g 7.527g 4%
Zinc 3.87mg 4.34mg 4%
Protein 20g 18.29g 3%
Vitamin D 15IU 0IU 2%
Vitamin K 1.7µg 4.3µg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.17mg 0.31mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 1.37g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.24mg 0.297mg 0%
Threonine 1.519mg 0.766mg 0%
Isoleucine 1.2mg 0.896mg 0%
Leucine 2.983mg 1.235mg 0%
Lysine 2.459mg 0.862mg 0%
Methionine 0.369mg 0.37mg 0%
Phenylalanine 1.604mg 0.957mg 0%
Valine 1.498mg 1.072mg 0%
Histidine 0.752mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +627%
Contains more OtherOther +116.4%
Contains more FatsFats +110.8%
Contains more CarbsCarbs +2008%
~equal in Protein ~18.29g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +23.4%
Contains more Poly. FatPolyunsaturated fat +6118.6%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.