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  6. Arborio rice vs. Parmigiano-Reggiano

Arborio rice vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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What are the differences between arborio rice and parmigiano-Reggiano?

  • Parmigiano-Reggiano is richer than arborio rice in calcium, phosphorus, vitamin B12, vitamin B2, zinc, selenium, and copper.
  • Parmigiano-Reggiano's daily need coverage for calcium is 111% more.
  • The amount of saturated fat in arborio rice is lower.
  • The glycemic index of parmigiano-Reggiano is lower.

We used Rice, white, short-grain, enriched, cooked and Cheese, parmesan, dry grated, reduced fat types in this article.

Infographic

Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 IronIron +62.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +320%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +110800%
Contains more PotassiumPotassium +380.8%
Contains more CopperCopper +230.6%
Contains more ZincZinc +867.5%
Contains more PhosphorusPhosphorus +2109.1%
Contains more SeleniumSelenium +136%

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 B1Vitamin B1 +465.5%
Contains more Vitamin B3Vitamin B3 +1209.6%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more FolateFolate +490%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2937.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Arborio rice Parmigiano-Reggiano DV% diff.
Calcium 1mg 1109mg 111%
Phosphorus 33mg 729mg 99%
Vitamin B12 0µg 2.26µg 94%
Sodium 0mg 1529mg 66%
Saturated fat 0.051g 13.317g 60%
Vitamin B2 0.016mg 0.486mg 36%
Protein 2.36g 20g 35%
Zinc 0.4mg 3.87mg 32%
Fats 0.19g 20g 30%
Cholesterol 0mg 88mg 29%
Selenium 7.5µg 17.7µg 19%
Vitamin A 0µg 160µg 18%
Copper 0.072mg 0.238mg 18%
Monounsaturated fat 0.058g 6.098g 15%
Manganese 0.357mg 0.085mg 12%
Folate 59µg 10µg 12%
Vitamin B1 0.164mg 0.029mg 11%
Vitamin B3 1.493mg 0.114mg 9%
Carbs 28.73g 1.37g 9%
Calories 130kcal 265kcal 7%
Iron 1.46mg 0.9mg 7%
Magnesium 8mg 38mg 7%
Choline 20.7mg 4%
Polyunsaturated fat 0.05g 0.462g 3%
Potassium 26mg 125mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Vitamin B5 0.397mg 0.325mg 1%
Vitamin B6 0.059mg 0.049mg 1%
Vitamin K 1.7µg 1%
Vitamin E 0.17mg 1%
Net carbs 28.73g 1.37g N/A
Tryptophan 0.027mg 0.24mg 0%
Threonine 0.084mg 1.519mg 0%
Isoleucine 0.102mg 1.2mg 0%
Leucine 0.195mg 2.983mg 0%
Lysine 0.085mg 2.459mg 0%
Methionine 0.056mg 0.369mg 0%
Phenylalanine 0.126mg 1.604mg 0%
Valine 0.144mg 1.498mg 0%
Histidine 0.056mg 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 +1997.1%
Contains more WaterWater +35.4%
Contains more ProteinProtein +747.5%
Contains more FatsFats +10426.3%
Contains more OtherOther +4126.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 -99.6%
Contains more Mono. FatMonounsaturated fat +10413.8%
Contains more Poly. FatPolyunsaturated fat +824%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.