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  6. Parmesan vs. Orange juice

Parmesan vs. Orange juice — In-Depth Nutrition Comparison

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How are parmesan and orange juice different?

  • Parmesan is richer in phosphorus, calcium, selenium, vitamin B12, zinc, and vitamin B2, while orange juice is higher in vitamin C.
  • Parmesan covers your daily need for phosphorus, 87% more than orange juice.
  • Orange juice is lower in cholesterol.

Cheese, parmesan, grated and Orange juice, raw types were used in this article.

Infographic

Parmesan vs Orange juice 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +209.1%
Contains more CalciumCalcium +7654.5%
Contains more IronIron +145%
Contains more ZincZinc +8300%
Contains more PhosphorusPhosphorus +3588.2%
Contains more ManganeseManganese +407.1%
Contains more SeleniumSelenium +34300%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -99.9%
~equal in Copper ~0.044mg

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +2520%
Contains more Vitamin EVitamin E +1225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1093.3%
Contains more Vitamin B5Vitamin B5 +136.8%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1600%
Contains more CholineCholine +127.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B3Vitamin B3 +400%
Contains more FolateFolate +400%

All nutrients comparison - raw data values

Nutrient Parmesan Orange juice DV% diff.
Phosphorus 627mg 17mg 87%
Calcium 853mg 11mg 84%
Sodium 1804mg 1mg 78%
Saturated fat 15.371g 0.024g 70%
Selenium 34.4µg 0.1µg 62%
Vitamin B12 1.4µg 0µg 58%
Vitamin C 0mg 50mg 56%
Protein 28.42g 0.7g 55%
Fats 27.84g 0.2g 43%
Zinc 4.2mg 0.05mg 38%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 10µg 28%
Vitamin B2 0.358mg 0.03mg 25%
Calories 420kcal 45kcal 19%
Monounsaturated fat 7.13g 0.036g 18%
Polyunsaturated fat 1.386g 0.04g 9%
Folate 6µg 30µg 6%
Vitamin B1 0.026mg 0.09mg 5%
Vitamin B5 0.45mg 0.19mg 5%
Magnesium 34mg 11mg 5%
Iron 0.49mg 0.2mg 4%
Vitamin E 0.53mg 0.04mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.081mg 0.04mg 3%
Vitamin D 21IU 0IU 3%
Manganese 0.071mg 0.014mg 2%
Vitamin B3 0.08mg 0.4mg 2%
Choline 14.1mg 6.2mg 1%
Fiber 0g 0.2g 1%
Carbs 13.91g 10.4g 1%
Potassium 180mg 200mg 1%
Vitamin K 1.7µg 0.1µg 1%
Net carbs 13.91g 10.2g N/A
Sugar 0.07g 8.4g N/A
Copper 0.04mg 0.044mg 0%
Trans fat 0.876g 0g N/A
Tryptophan 0.383mg 0.002mg 0%
Threonine 1.075mg 0.008mg 0%
Isoleucine 1.455mg 0.008mg 0%
Leucine 2.747mg 0.013mg 0%
Lysine 2.201mg 0.009mg 0%
Methionine 0.751mg 0.003mg 0%
Phenylalanine 1.538mg 0.009mg 0%
Valine 1.865mg 0.011mg 0%
Histidine 0.806mg 0.003mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3960%
Contains more FatsFats +13820%
Contains more CarbsCarbs +33.8%
Contains more OtherOther +1695%
Contains more WaterWater +289.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +19705.6%
Contains more Poly. FatPolyunsaturated fat +3365%
Contains less Sat. FatSaturated fat -99.8%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.