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  6. Parmigiano-Reggiano vs. Cheese

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

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Summary of differences between parmigiano-Reggiano and cheese

  • Parmigiano-Reggiano has more vitamin B12, calcium, phosphorus, copper, and iron; however, cheese is higher in selenium and vitamin A.
  • Parmigiano-Reggiano covers your daily need for vitamin B12, 48% more than cheese.
  • Parmigiano-Reggiano has 8 times more copper than cheese. While parmigiano-Reggiano has 0.238mg of copper, cheese has only 0.03mg.
  • Cheese has less sodium.
  • The glycemic index of parmigiano-Reggiano is higher.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Cheese, cheddar.

Infographic

Parmigiano-Reggiano vs Cheese 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%
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +56.2%
Contains more PotassiumPotassium +64.5%
Contains more IronIron +542.9%
Contains more CopperCopper +693.3%
Contains more PhosphorusPhosphorus +60.2%
Contains more ManganeseManganese +214.8%
Contains less SodiumSodium -57.3%
Contains more SeleniumSelenium +61%
~equal in Zinc ~3.64mg

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%
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +93.2%
Contains more Vitamin B12Vitamin B12 +105.5%
Contains more CholineCholine +25.5%
Contains more Vitamin AVitamin A +106.3%
Contains more Vitamin EVitamin E +317.6%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more Vitamin KVitamin K +41.2%
Contains more FolateFolate +170%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.029mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Cheese DV% diff.
Vitamin B12 2.26µg 1.1µg 48%
Calcium 1109mg 710mg 40%
Phosphorus 729mg 455mg 39%
Sodium 1529mg 653mg 38%
Saturated fat 13.317g 18.867g 25%
Copper 0.238mg 0.03mg 23%
Fats 20g 33.31g 20%
Selenium 17.7µg 28.5µg 20%
Vitamin A 160µg 330µg 19%
Iron 0.9mg 0.14mg 10%
Monounsaturated fat 6.098g 9.246g 8%
Calories 265kcal 404kcal 7%
Polyunsaturated fat 0.462g 1.421g 6%
Protein 20g 22.87g 6%
Cholesterol 88mg 99mg 4%
Vitamin E 0.17mg 0.71mg 4%
Folate 10µg 27µg 4%
Vitamin B2 0.486mg 0.428mg 4%
Magnesium 38mg 27mg 3%
Manganese 0.085mg 0.027mg 3%
Vitamin B5 0.325mg 0.41mg 2%
Zinc 3.87mg 3.64mg 2%
Choline 20.7mg 16.5mg 1%
Vitamin K 1.7µg 2.4µg 1%
Potassium 125mg 76mg 1%
Vitamin B6 0.049mg 0.066mg 1%
Vitamin D 0.4µg 0.6µg 1%
Vitamin D 15IU 24IU 1%
Carbs 1.37g 3.09g 1%
Net carbs 1.37g 3.09g N/A
Sugar 0g 0.48g N/A
Vitamin B1 0.029mg 0.029mg 0%
Vitamin B3 0.114mg 0.059mg 0%
Trans fat 0.917g N/A
Tryptophan 0.24mg 0.547mg 0%
Threonine 1.519mg 1.044mg 0%
Isoleucine 1.2mg 1.206mg 0%
Leucine 2.983mg 1.939mg 0%
Lysine 2.459mg 1.025mg 0%
Methionine 0.369mg 0.547mg 0%
Phenylalanine 1.604mg 1.074mg 0%
Valine 1.498mg 1.404mg 0%
Histidine 0.752mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +36.7%
Contains more OtherOther +116.4%
Contains more ProteinProtein +14.4%
Contains more FatsFats +66.6%
Contains more CarbsCarbs +125.5%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -29.4%
Contains more Mono. FatMonounsaturated fat +51.6%
Contains more Poly. FatPolyunsaturated fat +207.6%

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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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.