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  6. Parmigiano-Reggiano vs. Soybean raw

Parmigiano-Reggiano vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between parmigiano-Reggiano and soybean raw

  • Parmigiano-Reggiano has more vitamin B12 and calcium; however, soybean raw has more iron, copper, manganese, folate, vitamin B1, and magnesium.
  • Soybean raw's daily need coverage for iron is 185% more.
  • Soybean raw is lower in sodium.
  • Parmigiano-Reggiano has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Soybeans, mature seeds, raw.

Infographic

Parmigiano-Reggiano vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +300.4%
Contains more MagnesiumMagnesium +636.8%
Contains more PotassiumPotassium +1337.6%
Contains more IronIron +1644.4%
Contains more CopperCopper +596.6%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2861.2%
~equal in Phosphorus ~704mg
~equal in Selenium ~17.8µg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +2913.8%
Contains more Vitamin B2Vitamin B2 +79%
Contains more Vitamin B3Vitamin B3 +1323.7%
Contains more Vitamin B5Vitamin B5 +144%
Contains more Vitamin B6Vitamin B6 +669.4%
Contains more Vitamin KVitamin K +2664.7%
Contains more FolateFolate +3650%
Contains more CholineCholine +459.9%

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Soybean raw DV% diff.
Iron 0.9mg 15.7mg 185%
Copper 0.238mg 1.658mg 158%
Manganese 0.085mg 2.517mg 106%
Vitamin B12 2.26µg 0µg 94%
Folate 10µg 375µg 91%
Calcium 1109mg 277mg 83%
Polyunsaturated fat 0.462g 11.255g 72%
Vitamin B1 0.029mg 0.874mg 70%
Sodium 1529mg 2mg 66%
Magnesium 38mg 280mg 58%
Potassium 125mg 1797mg 49%
Saturated fat 13.317g 2.884g 47%
Vitamin K 1.7µg 47µg 38%
Fiber 0g 9.3g 37%
Protein 20g 36.49g 33%
Vitamin B2 0.486mg 0.87mg 30%
Cholesterol 88mg 0mg 29%
Vitamin B6 0.049mg 0.377mg 25%
Vitamin A 160µg 1µg 18%
Choline 20.7mg 115.9mg 17%
Carbs 1.37g 30.16g 10%
Vitamin B5 0.325mg 0.793mg 9%
Vitamin B3 0.114mg 1.623mg 9%
Calories 265kcal 446kcal 9%
Zinc 3.87mg 4.89mg 9%
Vitamin C 0mg 6mg 7%
Vitamin E 0.17mg 0.85mg 5%
Phosphorus 729mg 704mg 4%
Monounsaturated fat 6.098g 4.404g 4%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Fats 20g 19.94g 0%
Net carbs 1.37g 20.86g N/A
Sugar 0g 7.33g N/A
Selenium 17.7µg 17.8µg 0%
Tryptophan 0.24mg 0.591mg 0%
Threonine 1.519mg 1.766mg 0%
Isoleucine 1.2mg 1.971mg 0%
Leucine 2.983mg 3.309mg 0%
Lysine 2.459mg 2.706mg 0%
Methionine 0.369mg 0.547mg 0%
Phenylalanine 1.604mg 2.122mg 0%
Valine 1.498mg 2.029mg 0%
Histidine 0.752mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +492.5%
Contains more OtherOther +64.9%
Contains more ProteinProtein +82.5%
Contains more CarbsCarbs +2101.5%
~equal in Fats ~19.94g

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +38.5%
Contains less Sat. FatSaturated fat -78.3%
Contains more Poly. FatPolyunsaturated fat +2336.1%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.