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  6. Parmigiano-Reggiano vs. Buckwheat

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

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The main differences between Parmigiano-Reggiano and Buckwheat

  • Buckwheat contains less Calcium, Vitamin B12, Phosphorus, Vitamin B2, Zinc, Selenium, and Vitamin A RAE than Parmigiano-Reggiano.
  • Daily need coverage for Calcium from Parmigiano-Reggiano is 110% higher.
  • Buckwheat is lower in Cholesterol.

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

Infographic

Parmigiano-Reggiano vs Buckwheat 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.
Parmigiano-Reggiano
Parmigiano-Reggiano
7
:
3
Buckwheat
Buckwheat
Contains more Calcium +15742.9%
Contains more Iron +12.5%
Contains more Phosphorus +941.4%
Contains more Potassium +42%
Contains more Zinc +534.4%
Contains more Copper +63%
Contains more Selenium +704.5%
Contains more Magnesium +34.2%
Contains less Sodium -99.7%
Contains more Manganese +374.1%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +15742.9%
Contains more Iron +12.5%
Contains more Phosphorus +941.4%
Contains more Potassium +42%
Contains more Zinc +534.4%
Contains more Copper +63%
Contains more Selenium +704.5%
Contains more Magnesium +34.2%
Contains less Sodium -99.7%
Contains more Manganese +374.1%

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
5
:
6
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +88.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1146.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B3 +724.6%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +40%
Contains more Vitamin K +11.8%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +88.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1146.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B3 +724.6%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +40%
Contains more Vitamin K +11.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
3
:
2
Buckwheat
Buckwheat
Contains more Protein +491.7%
Contains more Fats +3125.8%
Contains more Other +1767.4%
Contains more Carbs +1355.5%
Contains more Water +49.5%
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +491.7%
Contains more Fats +3125.8%
Contains more Other +1767.4%
Contains more Carbs +1355.5%
Contains more Water +49.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +3143.6%
Contains more Polyunsaturated fat +145.7%
Contains less Saturated Fat -99%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +3143.6%
Contains more Polyunsaturated fat +145.7%
Contains less Saturated Fat -99%

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 Buckwheat
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Buckwheat Opinion
Net carbs 1.37g 17.24g Buckwheat
Protein 20g 3.38g Parmigiano-Reggiano
Fats 20g 0.62g Parmigiano-Reggiano
Carbs 1.37g 19.94g Buckwheat
Calories 265kcal 92kcal Parmigiano-Reggiano
Fructose 0.1g Buckwheat
Sugar 0g 0.9g Parmigiano-Reggiano
Fiber 0g 2.7g Buckwheat
Calcium 1109mg 7mg Parmigiano-Reggiano
Iron 0.9mg 0.8mg Parmigiano-Reggiano
Magnesium 38mg 51mg Buckwheat
Phosphorus 729mg 70mg Parmigiano-Reggiano
Potassium 125mg 88mg Parmigiano-Reggiano
Sodium 1529mg 4mg Buckwheat
Zinc 3.87mg 0.61mg Parmigiano-Reggiano
Copper 0.238mg 0.146mg Parmigiano-Reggiano
Manganese 0.085mg 0.403mg Buckwheat
Selenium 17.7µg 2.2µg Parmigiano-Reggiano
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.09mg Parmigiano-Reggiano
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin B1 0.029mg 0.04mg Buckwheat
Vitamin B2 0.486mg 0.039mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.94mg Buckwheat
Vitamin B5 0.325mg 0.359mg Buckwheat
Vitamin B6 0.049mg 0.077mg Buckwheat
Folate 10µg 14µg Buckwheat
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 1.9µg Buckwheat
Tryptophan 0.24mg 0.049mg Parmigiano-Reggiano
Threonine 1.519mg 0.129mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.127mg Parmigiano-Reggiano
Leucine 2.983mg 0.212mg Parmigiano-Reggiano
Lysine 2.459mg 0.172mg Parmigiano-Reggiano
Methionine 0.369mg 0.044mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.133mg Parmigiano-Reggiano
Valine 1.498mg 0.173mg Parmigiano-Reggiano
Histidine 0.752mg 0.079mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Buckwheat
Saturated Fat 13.317g 0.134g Buckwheat
Monounsaturated Fat 6.098g 0.188g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.188g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Parmigiano-Reggiano
8%
Buckwheat
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1525mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 13.183g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.8)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.