Walnut vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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How are walnut and parmigiano-Reggiano different?
- Walnut is higher in copper, manganese, vitamin B6, and magnesium; however, parmigiano-Reggiano is richer in calcium, vitamin B12, and phosphorus.
- Daily need coverage for copper for walnut is 150% higher.
- Walnut contains 40 times more manganese than parmigiano-Reggiano. While walnut contains 3.414mg of manganese, parmigiano-Reggiano contains only 0.085mg.
- Walnut has less saturated fat.
- Walnut has a lower glycemic index (0) than parmigiano-Reggiano (27).
Nuts, walnuts, english and Cheese, parmesan, dry grated, reduced fat are the varieties used in this article.
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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 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% |
| Contains more CalciumCalcium | +1031.6% |
| Contains more ZincZinc | +25.2% |
| Contains more PhosphorusPhosphorus | +110.7% |
| Contains more SeleniumSelenium | +261.2% |
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 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% |
| Contains more Vitamin AVitamin A | +15900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +224% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more FatsFats | +226.1% |
| Contains more CarbsCarbs | +900.7% |
| Contains more ProteinProtein | +31.3% |
| Contains more WaterWater | +1143.2% |
| Contains more OtherOther | +351.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | -54% |
| Contains more Mono. FatMonounsaturated fat | +46.5% |
| Contains more Poly. FatPolyunsaturated fat | +10110.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.462g | 311% |
| Copper | 1.586mg | 0.238mg | 150% |
| Manganese | 3.414mg | 0.085mg | 145% |
| Calcium | 98mg | 1109mg | 101% |
| Vitamin B12 | 0µg | 2.26µg | 94% |
| Fats | 65.21g | 20g | 70% |
| Sodium | 2mg | 1529mg | 66% |
| Phosphorus | 346mg | 729mg | 55% |
| Vitamin B6 | 0.537mg | 0.049mg | 38% |
| Saturated fat | 6.126g | 13.317g | 33% |
| Magnesium | 158mg | 38mg | 29% |
| Cholesterol | 0mg | 88mg | 29% |
| Fiber | 6.7g | 0g | 27% |
| Vitamin B2 | 0.15mg | 0.486mg | 26% |
| Vitamin B1 | 0.341mg | 0.029mg | 26% |
| Iron | 2.91mg | 0.9mg | 25% |
| Selenium | 4.9µg | 17.7µg | 23% |
| Folate | 98µg | 10µg | 22% |
| Calories | 654kcal | 265kcal | 19% |
| Vitamin A | 1µg | 160µg | 18% |
| Protein | 15.23g | 20g | 10% |
| Potassium | 441mg | 125mg | 9% |
| Monounsaturated fat | 8.933g | 6.098g | 7% |
| Zinc | 3.09mg | 3.87mg | 7% |
| Vitamin B3 | 1.125mg | 0.114mg | 6% |
| Vitamin B5 | 0.57mg | 0.325mg | 5% |
| Vitamin E | 0.7mg | 0.17mg | 4% |
| Carbs | 13.71g | 1.37g | 4% |
| Choline | 39.2mg | 20.7mg | 3% |
| Vitamin D | 0IU | 15IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin K | 2.7µg | 1.7µg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 1.37g | N/A |
| Sugar | 2.61g | 0g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.24mg | 0% |
| Threonine | 0.596mg | 1.519mg | 0% |
| Isoleucine | 0.625mg | 1.2mg | 0% |
| Leucine | 1.17mg | 2.983mg | 0% |
| Lysine | 0.424mg | 2.459mg | 0% |
| Methionine | 0.236mg | 0.369mg | 0% |
| Phenylalanine | 0.711mg | 1.604mg | 0% |
| Valine | 0.753mg | 1.498mg | 0% |
| Histidine | 0.391mg | 0.752mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
40%
Minerals Daily Need Coverage Score
152%
121%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 1527mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 7.191g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Parmigiano-Reggiano is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Parmigiano-Reggiano is cheaper (difference - $1.8)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.