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  6. Vegetable vs. Parmigiano-Reggiano

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

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How are Vegetable and Parmigiano-Reggiano different?

  • Vegetable is richer in Vitamin K, while Parmigiano-Reggiano is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Zinc, and Vitamin B2.
  • Parmigiano-Reggiano covers your daily need of Calcium 108% more than Vegetable.
  • Vegetable contains 14 times more Vitamin K than Parmigiano-Reggiano. Vegetable contains 23.5µg of Vitamin K, while Parmigiano-Reggiano contains 1.7µg.
  • Vegetable is lower in Sodium.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cheese, parmesan, dry grated, reduced fat types were used in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
3
:
7
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Potassium +35.2%
Contains less Sodium -97.7%
Contains more Manganese +345.9%
Contains more Calcium +4336%
Contains more Magnesium +72.7%
Contains more Phosphorus +1329.4%
Contains more Zinc +689.8%
Contains more Copper +186.7%
Contains more Selenium +5800%
Equal in Iron - 0.9
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Potassium +35.2%
Contains less Sodium -97.7%
Contains more Manganese +345.9%
Contains more Calcium +4336%
Contains more Magnesium +72.7%
Contains more Phosphorus +1329.4%
Contains more Zinc +689.8%
Contains more Copper +186.7%
Contains more Selenium +5800%
Equal in Iron - 0.9

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.
Vegetable
Vegetable
8
:
4
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Vitamin A +606.9%
Contains more Vitamin E +123.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +144.8%
Contains more Vitamin B3 +646.5%
Contains more Vitamin B6 +51%
Contains more Folate +90%
Contains more Vitamin K +1282.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +305%
Contains more Vitamin B5 +115.2%
Contains more Vitamin B12 +∞%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin A +606.9%
Contains more Vitamin E +123.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +144.8%
Contains more Vitamin B3 +646.5%
Contains more Vitamin B6 +51%
Contains more Folate +90%
Contains more Vitamin K +1282.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +305%
Contains more Vitamin B5 +115.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Carbs +855.5%
Contains more Water +64.5%
Contains more Protein +599.3%
Contains more Fats +13233.3%
Contains more Other +1098.5%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Carbs +855.5%
Contains more Water +64.5%
Contains more Protein +599.3%
Contains more Fats +13233.3%
Contains more Other +1098.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +60880%
Contains more Polyunsaturated fat +541.7%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +60880%
Contains more Polyunsaturated fat +541.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Parmigiano-Reggiano
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Vegetable Parmigiano-Reggiano Opinion
Net carbs 8.69g 1.37g Vegetable
Protein 2.86g 20g Parmigiano-Reggiano
Fats 0.15g 20g Parmigiano-Reggiano
Carbs 13.09g 1.37g Vegetable
Calories 65kcal 265kcal Parmigiano-Reggiano
Sugar 3.12g 0g Parmigiano-Reggiano
Fiber 4.4g 0g Vegetable
Calcium 25mg 1109mg Parmigiano-Reggiano
Iron 0.82mg 0.9mg Parmigiano-Reggiano
Magnesium 22mg 38mg Parmigiano-Reggiano
Phosphorus 51mg 729mg Parmigiano-Reggiano
Potassium 169mg 125mg Vegetable
Sodium 35mg 1529mg Vegetable
Zinc 0.49mg 3.87mg Parmigiano-Reggiano
Copper 0.083mg 0.238mg Parmigiano-Reggiano
Manganese 0.379mg 0.085mg Vegetable
Selenium 0.3µg 17.7µg Parmigiano-Reggiano
Vitamin A 4277IU 605IU Vegetable
Vitamin A RAE 214µg 160µg Vegetable
Vitamin E 0.38mg 0.17mg Vegetable
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.029mg Vegetable
Vitamin B2 0.12mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.851mg 0.114mg Vegetable
Vitamin B5 0.151mg 0.325mg Parmigiano-Reggiano
Vitamin B6 0.074mg 0.049mg Vegetable
Folate 19µg 10µg Vegetable
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 23.5µg 1.7µg Vegetable
Tryptophan 0.029mg 0.24mg Parmigiano-Reggiano
Threonine 0.115mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.139mg 1.2mg Parmigiano-Reggiano
Leucine 0.19mg 2.983mg Parmigiano-Reggiano
Lysine 0.17mg 2.459mg Parmigiano-Reggiano
Methionine 0.034mg 0.369mg Parmigiano-Reggiano
Phenylalanine 0.12mg 1.604mg Parmigiano-Reggiano
Valine 0.149mg 1.498mg Parmigiano-Reggiano
Histidine 0.073mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Vegetable
Saturated Fat 0.031g 13.317g Vegetable
Monounsaturated Fat 0.01g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.072g 0.462g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
19%
Vegetable
121%
Parmigiano-Reggiano

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 1494mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 13.286g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2.7)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.