Oats vs. Parmesan — In-Depth Nutrition Comparison

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Significant differences between oats and parmesan

Oats have more manganese, copper, vitamin B1, iron, fiber, and magnesium; however, parmesan is richer in calcium and vitamin B12.
Oats cover your daily manganese needs 211% more than parmesan.
Oats contain less saturated fat.

Specific food types used in this comparison are Oats and Cheese, parmesan, grated.

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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.

Oats

Parmesan

Contains more MagnesiumMagnesium	+420.6%
Contains more PotassiumPotassium	+138.3%
Contains more IronIron	+863.3%
Contains more CopperCopper	+1465%
Contains less SodiumSodium	-99.9%
Contains more ManganeseManganese	+6823.9%

Contains more CalciumCalcium	+1479.6%
Contains more PhosphorusPhosphorus	+19.9%

~equal in Zinc ~4.2mg

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.

Oats

Parmesan

Contains more Vitamin B1Vitamin B1	+2834.6%
Contains more Vitamin B3Vitamin B3	+1101.3%
Contains more Vitamin B5Vitamin B5	+199.8%
Contains more Vitamin B6Vitamin B6	+46.9%
Contains more FolateFolate	+833.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+157.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.071mg	211%
Calcium	54mg	853mg	80%
Sodium	2mg	1804mg	78%
Copper	0.626mg	0.04mg	65%
Saturated fat	1.217g	15.371g	64%
Selenium		34.4µg	63%
Vitamin B1	0.763mg	0.026mg	61%
Vitamin B12	0µg	1.4µg	58%
Iron	4.72mg	0.49mg	53%
Fiber	10.6g	0g	42%
Magnesium	177mg	34mg	34%
Fats	6.9g	27.84g	32%
Cholesterol	0mg	86mg	29%
Vitamin A	0µg	262µg	29%
Protein	16.89g	28.42g	23%
Vitamin B5	1.349mg	0.45mg	18%
Carbs	66.27g	13.91g	17%
Vitamin B2	0.139mg	0.358mg	17%
Phosphorus	523mg	627mg	15%
Folate	56µg	6µg	13%
Monounsaturated fat	2.178g	7.13g	12%
Polyunsaturated fat	2.535g	1.386g	8%
Potassium	429mg	180mg	7%
Vitamin B3	0.961mg	0.08mg	6%
Vitamin E		0.53mg	4%
Vitamin D*	0 IU	21 IU	3%
Vitamin D	0µg	0.5µg	3%
Vitamin B6	0.119mg	0.081mg	3%
Choline		14.1mg	3%
Calories	389kcal	420kcal	2%
Zinc	3.97mg	4.2mg	2%
Vitamin K		1.7µg	1%
Protein per 100 calories	4.3g	6.8g	N/A
Calories per 10 g protein	230kcal	148kcal	N/A
Weight per 100 calories	26g	24g	N/A
Unsaturated / Saturated Fat ratio	3.9	0.55	N/A
Net carbs	55.67g	13.91g	N/A
Sugar		0.07g	N/A
Trans fat		0.876g	N/A
Tryptophan	0.234mg	0.383mg	0%
Threonine	0.575mg	1.075mg	0%
Isoleucine	0.694mg	1.455mg	0%
Leucine	1.284mg	2.747mg	0%
Lysine	0.701mg	2.201mg	0%
Methionine	0.312mg	0.751mg	0%
Phenylalanine	0.895mg	1.538mg	0%
Valine	0.937mg	1.865mg	0%
Histidine	0.405mg	0.806mg	0%
Omega-3 - ALA		0.102g	N/A
Omega-3 - DPA		0.015g	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