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  6. Quinoa vs. Parmigiano-Reggiano

Quinoa vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Differences between quinoa and parmigiano-Reggiano

  • Quinoa has more manganese, while parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, vitamin B2, selenium, and zinc.
  • Parmigiano-Reggiano's daily need coverage for calcium is 109% higher.
  • Parmigiano-Reggiano contains 7 times less manganese than quinoa. Quinoa contains 0.631mg of manganese, while parmigiano-Reggiano contains 0.085mg.
  • The amount of saturated fat in quinoa is lower.
  • Parmigiano-Reggiano has a lower glycemic index. The glycemic index of parmigiano-Reggiano is 27, while the glycemic index of quinoa is 53.

The food types used in this comparison are Quinoa, cooked and Cheese, parmesan, dry grated, reduced fat.

Infographic

Quinoa vs Parmigiano-Reggiano 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.
Quinoa
Quinoa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +37.6%
Contains more IronIron +65.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +642.4%
Contains more CalciumCalcium +6423.5%
Contains more CopperCopper +24%
Contains more ZincZinc +255%
Contains more PhosphorusPhosphorus +379.6%
Contains more SeleniumSelenium +532.1%

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.
Quinoa
Quinoa
5
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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%
Contains more Vitamin EVitamin E +270.6%
Contains more Vitamin B1Vitamin B1 +269%
Contains more Vitamin B3Vitamin B3 +261.4%
Contains more Vitamin B6Vitamin B6 +151%
Contains more FolateFolate +320%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +341.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~20.7mg

All nutrients comparison - raw data values

Nutrient Quinoa Parmigiano-Reggiano DV% diff.
Calcium 17mg 1109mg 109%
Vitamin B12 0µg 2.26µg 94%
Phosphorus 152mg 729mg 82%
Sodium 7mg 1529mg 66%
Saturated fat 0.231g 13.317g 59%
Protein 4.4g 20g 31%
Vitamin B2 0.11mg 0.486mg 29%
Cholesterol 0mg 88mg 29%
Fats 1.92g 20g 28%
Selenium 2.8µg 17.7µg 27%
Zinc 1.09mg 3.87mg 25%
Manganese 0.631mg 0.085mg 24%
Vitamin A 0µg 160µg 18%
Monounsaturated fat 0.528g 6.098g 14%
Fiber 2.8g 0g 11%
Folate 42µg 10µg 8%
Vitamin B1 0.107mg 0.029mg 7%
Vitamin B5 0.325mg 7%
Calories 120kcal 265kcal 7%
Carbs 21.3g 1.37g 7%
Starch 17.63g 7%
Iron 1.49mg 0.9mg 7%
Vitamin B6 0.123mg 0.049mg 6%
Magnesium 64mg 38mg 6%
Copper 0.192mg 0.238mg 5%
Polyunsaturated fat 1.078g 0.462g 4%
Vitamin E 0.63mg 0.17mg 3%
Vitamin B3 0.412mg 0.114mg 2%
Vitamin D 0IU 15IU 2%
Vitamin D 0µg 0.4µg 2%
Potassium 172mg 125mg 1%
Vitamin K 0µg 1.7µg 1%
Net carbs 18.5g 1.37g N/A
Sugar 0.87g 0g N/A
Choline 23mg 20.7mg 0%
Tryptophan 0.052mg 0.24mg 0%
Threonine 0.131mg 1.519mg 0%
Isoleucine 0.157mg 1.2mg 0%
Leucine 0.261mg 2.983mg 0%
Lysine 0.239mg 2.459mg 0%
Methionine 0.096mg 0.369mg 0%
Phenylalanine 0.185mg 1.604mg 0%
Valine 0.185mg 1.498mg 0%
Histidine 0.127mg 0.752mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +1454.7%
Contains more WaterWater +41.5%
Contains more ProteinProtein +354.5%
Contains more FatsFats +941.7%
Contains more OtherOther +942.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Poly. FatPolyunsaturated fat +133.3%
Contains more Mono. FatMonounsaturated fat +1054.9%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.