Parmigiano-Reggiano vs. Walnut — In-Depth Nutrition Comparison
Compare
How are parmigiano-Reggiano and walnut different?
- Parmigiano-Reggiano is higher in calcium, vitamin B12, and phosphorus; however, walnut is richer in copper, manganese, vitamin B6, and magnesium.
- Daily need coverage for copper for walnut is 150% higher.
- Walnut has less cholesterol.
- Walnut has a lower glycemic index (0) than parmigiano-Reggiano (27).
Cheese, parmesan, dry grated, reduced fat and Nuts, walnuts, english are the varieties used in this article.
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.
| Contains more CalciumCalcium | +1031.6% |
| Contains more ZincZinc | +25.2% |
| Contains more PhosphorusPhosphorus | +110.7% |
| Contains more SeleniumSelenium | +261.2% |
| Contains more MagnesiumMagnesium | +315.8% |
| Contains more PotassiumPotassium | +252.8% |
| Contains more IronIron | +223.3% |
| Contains more CopperCopper | +566.4% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +3916.5% |
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.
| Contains more Vitamin AVitamin A | +15900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +224% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +311.8% |
| Contains more Vitamin B1Vitamin B1 | +1075.9% |
| Contains more Vitamin B3Vitamin B3 | +886.8% |
| Contains more Vitamin B5Vitamin B5 | +75.4% |
| Contains more Vitamin B6Vitamin B6 | +995.9% |
| Contains more Vitamin KVitamin K | +58.8% |
| Contains more FolateFolate | +880% |
| Contains more CholineCholine | +89.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.462g | 47.174g | 311% |
| Copper | 0.238mg | 1.586mg | 150% |
| Manganese | 0.085mg | 3.414mg | 145% |
| Calcium | 1109mg | 98mg | 101% |
| Vitamin B12 | 2.26µg | 0µg | 94% |
| Fats | 20g | 65.21g | 70% |
| Sodium | 1529mg | 2mg | 66% |
| Phosphorus | 729mg | 346mg | 55% |
| Vitamin B6 | 0.049mg | 0.537mg | 38% |
| Saturated fat | 13.317g | 6.126g | 33% |
| Magnesium | 38mg | 158mg | 29% |
| Cholesterol | 88mg | 0mg | 29% |
| Fiber | 0g | 6.7g | 27% |
| Vitamin B2 | 0.486mg | 0.15mg | 26% |
| Vitamin B1 | 0.029mg | 0.341mg | 26% |
| Iron | 0.9mg | 2.91mg | 25% |
| Selenium | 17.7µg | 4.9µg | 23% |
| Folate | 10µg | 98µg | 22% |
| Calories | 265kcal | 654kcal | 19% |
| Vitamin A | 160µg | 1µg | 18% |
| Protein | 20g | 15.23g | 10% |
| Potassium | 125mg | 441mg | 9% |
| Monounsaturated fat | 6.098g | 8.933g | 7% |
| Zinc | 3.87mg | 3.09mg | 7% |
| Vitamin B3 | 0.114mg | 1.125mg | 6% |
| Vitamin B5 | 0.325mg | 0.57mg | 5% |
| Vitamin E | 0.17mg | 0.7mg | 4% |
| Carbs | 1.37g | 13.71g | 4% |
| Choline | 20.7mg | 39.2mg | 3% |
| Vitamin D | 15IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin K | 1.7µg | 2.7µg | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 1.37g | 7.01g | N/A |
| Sugar | 0g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.24mg | 0.17mg | 0% |
| Threonine | 1.519mg | 0.596mg | 0% |
| Isoleucine | 1.2mg | 0.625mg | 0% |
| Leucine | 2.983mg | 1.17mg | 0% |
| Lysine | 2.459mg | 0.424mg | 0% |
| Methionine | 0.369mg | 0.236mg | 0% |
| Phenylalanine | 1.604mg | 0.711mg | 0% |
| Valine | 1.498mg | 0.753mg | 0% |
| Histidine | 0.752mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +31.3% |
| Contains more WaterWater | +1143.2% |
| Contains more OtherOther | +351.1% |
| Contains more FatsFats | +226.1% |
| Contains more CarbsCarbs | +900.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -54% |
| Contains more Mono. FatMonounsaturated fat | +46.5% |
| Contains more Poly. FatPolyunsaturated fat | +10110.8% |
