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

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

  • 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 sodium in arborio rice is lower.
  • The glycemic index of parmigiano-Reggiano is lower.

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

Infographic

Parmigiano-Reggiano vs Arborio rice 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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%
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%
Contains more IronIron +62.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +320%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2937.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +747.5%
Contains more FatsFats +10426.3%
Contains more OtherOther +4126.3%
Contains more CarbsCarbs +1997.1%
Contains more WaterWater +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +10413.8%
Contains more Poly. FatPolyunsaturated fat +824%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
40%
Parmigiano-Reggiano
12%
Arborio rice
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 42)
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1529mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 13.266g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2.2)
Which food is richer in vitamins?
?
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.

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.