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  6. Walnut oil vs. Parmigiano-Reggiano

Walnut oil vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Important differences between walnut oil and parmigiano-Reggiano

  • Walnut oil has less calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and copper.
  • Parmigiano-Reggiano's daily need coverage for calcium is 111% more.
  • Parmigiano-Reggiano has a higher glycemic index than walnut oil.

The food varieties used in the comparison are Oil, walnut and Cheese, parmesan, dry grated, reduced fat.

Infographic

Walnut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 +135.3%
Contains more Vitamin KVitamin K +782.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5075%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Walnut oil Parmigiano-Reggiano DV% diff.
Polyunsaturated fat 63.3g 0.462g 419%
Fats 100g 20g 123%
Calcium 0mg 1109mg 111%
Phosphorus 0mg 729mg 104%
Vitamin B12 0µg 2.26µg 94%
Sodium 0mg 1529mg 66%
Monounsaturated fat 22.8g 6.098g 42%
Protein 0g 20g 40%
Vitamin B2 0mg 0.486mg 37%
Zinc 0mg 3.87mg 35%
Selenium 0µg 17.7µg 32%
Calories 884kcal 265kcal 31%
Cholesterol 0mg 88mg 29%
Copper 0mg 0.238mg 26%
Saturated fat 9.1g 13.317g 19%
Vitamin A 0µg 160µg 18%
Iron 0mg 0.9mg 11%
Vitamin K 15µg 1.7µg 11%
Magnesium 0mg 38mg 9%
Vitamin B5 0mg 0.325mg 7%
Potassium 0mg 125mg 4%
Choline 0.4mg 20.7mg 4%
Manganese 0.085mg 4%
Vitamin B6 0mg 0.049mg 4%
Folate 0µg 10µg 3%
Vitamin B1 0mg 0.029mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.4mg 0.17mg 2%
Vitamin D 0IU 15IU 2%
Vitamin B3 0mg 0.114mg 1%
Carbs 0g 1.37g 0%
Net carbs 0g 1.37g N/A
Tryptophan 0mg 0.24mg 0%
Threonine 0mg 1.519mg 0%
Isoleucine 0mg 1.2mg 0%
Leucine 0mg 2.983mg 0%
Lysine 0mg 2.459mg 0%
Methionine 0mg 0.369mg 0%
Phenylalanine 0mg 1.604mg 0%
Valine 0mg 1.498mg 0%
Histidine 0mg 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +400%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 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 -31.7%
Contains more Mono. FatMonounsaturated fat +273.9%
Contains more Poly. FatPolyunsaturated fat +13601.3%

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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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.