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

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The main differences between buckwheat and parmigiano-Reggiano

Buckwheat has more manganese; however, parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, vitamin B2, zinc, and selenium.
Daily need coverage for calcium for parmigiano-Reggiano is 110% higher.
Parmigiano-Reggiano has 5 times less manganese than buckwheat. Buckwheat has 0.403mg of manganese, while parmigiano-Reggiano has 0.085mg.
Buckwheat is lower in saturated fat.
Buckwheat has a higher glycemic index than parmigiano-Reggiano.

Food types used in this article are Buckwheat groats, roasted, cooked and Cheese, parmesan, dry grated, reduced fat.

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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.

Buckwheat

Parmigiano-Reggiano

Contains more MagnesiumMagnesium	+34.2%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+374.1%

Contains more CalciumCalcium	+15742.9%
Contains more PotassiumPotassium	+42%
Contains more IronIron	+12.5%
Contains more CopperCopper	+63%
Contains more ZincZinc	+534.4%
Contains more PhosphorusPhosphorus	+941.4%
Contains more SeleniumSelenium	+704.5%

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.

Buckwheat

Parmigiano-Reggiano

Contains more Vitamin B1Vitamin B1	+37.9%
Contains more Vitamin B3Vitamin B3	+724.6%
Contains more Vitamin B6Vitamin B6	+57.1%
Contains more Vitamin KVitamin K	+11.8%
Contains more FolateFolate	+40%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+88.9%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1146.2%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.325mg

~equal in Choline ~20.7mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	7mg	1109mg	110%
Vitamin B12	0µg	2.26µg	94%
Phosphorus	70mg	729mg	94%
Sodium	4mg	1529mg	66%
Saturated fat	0.134g	13.317g	60%
Vitamin B2	0.039mg	0.486mg	34%
Protein	3.38g	20g	33%
Fats	0.62g	20g	30%
Zinc	0.61mg	3.87mg	30%
Cholesterol	0mg	88mg	29%
Selenium	2.2µg	17.7µg	28%
Vitamin A	0µg	160µg	18%
Monounsaturated fat	0.188g	6.098g	15%
Manganese	0.403mg	0.085mg	14%
Fiber	2.7g	0g	11%
Copper	0.146mg	0.238mg	10%
Calories	92kcal	265kcal	9%
Carbs	19.94g	1.37g	6%
Vitamin B3	0.94mg	0.114mg	5%
Magnesium	51mg	38mg	3%
Vitamin B6	0.077mg	0.049mg	2%
Vitamin D	0µg	0.4µg	2%
Vitamin D	0IU	15IU	2%
Polyunsaturated fat	0.188g	0.462g	2%
Folate	14µg	10µg	1%
Vitamin B1	0.04mg	0.029mg	1%
Vitamin B5	0.359mg	0.325mg	1%
Vitamin E	0.09mg	0.17mg	1%
Iron	0.8mg	0.9mg	1%
Potassium	88mg	125mg	1%
Net carbs	17.24g	1.37g	N/A
Sugar	0.9g	0g	N/A
Vitamin K	1.9µg	1.7µg	0%
Choline	20.1mg	20.7mg	0%
Tryptophan	0.049mg	0.24mg	0%
Threonine	0.129mg	1.519mg	0%
Isoleucine	0.127mg	1.2mg	0%
Leucine	0.212mg	2.983mg	0%
Lysine	0.172mg	2.459mg	0%
Methionine	0.044mg	0.369mg	0%
Phenylalanine	0.133mg	1.604mg	0%
Valine	0.173mg	1.498mg	0%
Histidine	0.079mg	0.752mg	0%
Fructose	0.1g		0%