Parmigiano-Reggiano vs. American cheese — In-Depth Nutrition Comparison

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What are the differences between parmigiano-Reggiano and American cheese?

Parmigiano-Reggiano is higher in vitamin B12, copper, vitamin B2, phosphorus, zinc, and calcium, yet American cheese is higher in fats and vitamin A.
Parmigiano-Reggiano's daily need coverage for vitamin B12 is 32% more.
Parmigiano-Reggiano has 5 times more copper than American cheese. While parmigiano-Reggiano has 0.238mg of copper, American cheese has only 0.046mg.
The amount of sodium in parmigiano-Reggiano is lower.

We used Cheese, parmesan, dry grated, reduced fat and Cheese, pasteurized process, American, without added vitamin D types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Parmigiano-Reggiano

American cheese

Contains more MagnesiumMagnesium	+46.2%
Contains more IronIron	+42.9%
Contains more CopperCopper	+417.4%
Contains more ZincZinc	+55.4%
Contains more PhosphorusPhosphorus	+13.7%
Contains more ManganeseManganese	+107.3%

Contains more SeleniumSelenium

+14.1%

~equal in Calcium ~1045mg

~equal in Potassium ~132mg

~equal in Sodium ~1671mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Parmigiano-Reggiano

American cheese

Contains more Vitamin B1Vitamin B1	+93.3%
Contains more Vitamin B2Vitamin B2	+107.7%
Contains more Vitamin B3Vitamin B3	+50%
Contains more Vitamin B12Vitamin B12	+50.7%
Contains more FolateFolate	+25%

Contains more Vitamin DVitamin D	+50%
Contains more Vitamin AVitamin A	+56.3%
Contains more Vitamin EVitamin E	+370.6%
Contains more Vitamin B5Vitamin B5	+24%
Contains more Vitamin B6Vitamin B6	+10.2%
Contains more Vitamin KVitamin K	+52.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.26µg	1.5µg	32%
Saturated fat	13.317g	18.057g	22%
Copper	0.238mg	0.046mg	21%
Vitamin B2	0.486mg	0.234mg	19%
Fats	20g	31.79g	18%
Zinc	3.87mg	2.49mg	13%
Phosphorus	729mg	641mg	13%
Vitamin A	160µg	250µg	10%
Omega-3 (ALA)		0.137g	9%
Calcium	1109mg	1045mg	6%
Sodium	1529mg	1671mg	6%
Calories	265kcal	371kcal	5%
Selenium	17.7µg	20.2µg	5%
Monounsaturated fat	6.098g	8.236g	5%
Polyunsaturated fat	0.462g	1.286g	5%
Omega-6 (Linoleic acid)		0.79g	5%
Protein	20g	18.13g	4%
Cholesterol	88mg	100mg	4%
Vitamin E	0.17mg	0.8mg	4%
Magnesium	38mg	26mg	3%
Iron	0.9mg	0.63mg	3%
Choline	20.7mg	36.2mg	3%
Manganese	0.085mg	0.041mg	2%
Vitamin B5	0.325mg	0.403mg	2%
Carbs	1.37g	3.7g	1%
Vitamin D*	15 IU	23 IU	1%
Vitamin D	0.4µg	0.6µg	1%
Vitamin B1	0.029mg	0.015mg	1%
Vitamin K	1.7µg	2.6µg	1%
Folate	10µg	8µg	1%
Protein per 100 calories	7.5g	4.9g	N/A
Calories per 10 g protein	133kcal	205kcal	N/A
Weight per 100 calories	38g	27g	N/A
Unsaturated / Saturated Fat ratio	0.49	0.53	N/A
Net carbs	1.37g	3.7g	N/A
Potassium	125mg	132mg	0%
Sugar	0g	2.26g	N/A
Vitamin B3	0.114mg	0.076mg	0%
Vitamin B6	0.049mg	0.054mg	0%
Trans fat		1.144g	N/A
Tryptophan	0.24mg	0.232mg	0%
Threonine	1.519mg	0.772mg	0%
Isoleucine	1.2mg	0.938mg	0%
Leucine	2.983mg	1.716mg	0%
Lysine	2.459mg	1.516mg	0%
Methionine	0.369mg	0.475mg	0%
Phenylalanine	1.604mg	0.939mg	0%
Valine	1.498mg	1.187mg	0%
Histidine	0.752mg	0.546mg	0%
Omega-3 (EPA)	0g	0.012g	N/A
Omega-3 (DHA)	0g	0.006g	N/A
Omega-3 (DPA)	0g	0.021g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.033g	N/A
Omega-6 (Eicosadienoic acid)		0.009g	N/A