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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 RAE.
  • Parmigiano-Reggiano covers your daily need of 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.

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
8
:
2
Cheese
Cheese
Contains more Calcium +56.2%
Contains more Iron +542.9%
Contains more Magnesium +40.7%
Contains more Phosphorus +60.2%
Contains more Potassium +64.5%
Contains more Copper +693.3%
Contains more Manganese +214.8%
Contains less Sodium -57.3%
Contains more Selenium +61%
Equal in Zinc - 3.64
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Calcium +56.2%
Contains more Iron +542.9%
Contains more Magnesium +40.7%
Contains more Phosphorus +60.2%
Contains more Potassium +64.5%
Contains more Copper +693.3%
Contains more Manganese +214.8%
Contains less Sodium -57.3%
Contains more Selenium +61%
Equal in Zinc - 3.64

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
3
:
7
Cheese
Cheese
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B12 +105.5%
Contains more Vitamin A +105.3%
Contains more Vitamin E +317.6%
Contains more Vitamin D +50%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +34.7%
Contains more Folate +170%
Contains more Vitamin K +41.2%
Equal in Vitamin B1 - 0.029
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%
Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B12 +105.5%
Contains more Vitamin A +105.3%
Contains more Vitamin E +317.6%
Contains more Vitamin D +50%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +34.7%
Contains more Folate +170%
Contains more Vitamin K +41.2%
Equal in Vitamin B1 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
2
:
3
Cheese
Cheese
Contains more Water +36.7%
Contains more Other +116.4%
Contains more Protein +14.4%
Contains more Fats +66.6%
Contains more Carbs +125.5%
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Cheese
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 Water +36.7%
Contains more Other +116.4%
Contains more Protein +14.4%
Contains more Fats +66.6%
Contains more Carbs +125.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
1
:
2
Cheese
Cheese
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +51.6%
Contains more Polyunsaturated fat +207.6%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +51.6%
Contains more Polyunsaturated fat +207.6%

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Cheese Opinion
Net carbs 1.37g 3.09g Cheese
Protein 20g 22.87g Cheese
Fats 20g 33.31g Cheese
Carbs 1.37g 3.09g Cheese
Calories 265kcal 404kcal Cheese
Sugar 0g 0.48g Parmigiano-Reggiano
Calcium 1109mg 710mg Parmigiano-Reggiano
Iron 0.9mg 0.14mg Parmigiano-Reggiano
Magnesium 38mg 27mg Parmigiano-Reggiano
Phosphorus 729mg 455mg Parmigiano-Reggiano
Potassium 125mg 76mg Parmigiano-Reggiano
Sodium 1529mg 653mg Cheese
Zinc 3.87mg 3.64mg Parmigiano-Reggiano
Copper 0.238mg 0.03mg Parmigiano-Reggiano
Manganese 0.085mg 0.027mg Parmigiano-Reggiano
Selenium 17.7µg 28.5µg Cheese
Vitamin A 605IU 1242IU Cheese
Vitamin A RAE 160µg 330µg Cheese
Vitamin E 0.17mg 0.71mg Cheese
Vitamin D 15IU 24IU Cheese
Vitamin D 0.4µg 0.6µg Cheese
Vitamin B1 0.029mg 0.029mg
Vitamin B2 0.486mg 0.428mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.059mg Parmigiano-Reggiano
Vitamin B5 0.325mg 0.41mg Cheese
Vitamin B6 0.049mg 0.066mg Cheese
Folate 10µg 27µg Cheese
Vitamin B12 2.26µg 1.1µg Parmigiano-Reggiano
Vitamin K 1.7µg 2.4µg Cheese
Tryptophan 0.24mg 0.547mg Cheese
Threonine 1.519mg 1.044mg Parmigiano-Reggiano
Isoleucine 1.2mg 1.206mg Cheese
Leucine 2.983mg 1.939mg Parmigiano-Reggiano
Lysine 2.459mg 1.025mg Parmigiano-Reggiano
Methionine 0.369mg 0.547mg Cheese
Phenylalanine 1.604mg 1.074mg Parmigiano-Reggiano
Valine 1.498mg 1.404mg Parmigiano-Reggiano
Histidine 0.752mg 0.547mg Parmigiano-Reggiano
Cholesterol 88mg 99mg Parmigiano-Reggiano
Trans Fat 0.917g Parmigiano-Reggiano
Saturated Fat 13.317g 18.867g Parmigiano-Reggiano
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Monounsaturated Fat 6.098g 9.246g Cheese
Polyunsaturated fat 0.462g 1.421g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Cheese
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
35%
Cheese
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
79%
Cheese

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated Fat (difference - 5.55g)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 876mg)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1.2)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.